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~TILAPIA~

Dec 10 2015

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12339364_972739236125887_6882572156774610059_o

Serves 4

Spanish and Mexican flavors combine in this quick fish dish. Serve with steamed rice and sauteed spinach.

  • 4 (4-ounce) tilapia fillets
  • 1/2 tsp freshly ground black pepper
  • 1/4 tsp salt
  • 1 tbsp extra virgin olive oil
  • 1  1/2 cups prechopped onion
  • 1 tbsp chopped fresh oregano
  • 4 garlic cloves, sliced
  • 1 yellow bell pepper,thinly sliced
  • 2 cups chopped tomato
  • 1 tbsp capers, rinsed and drained
  • 2 ounces pimiento- stuffed green olives, halved (about 20)
  • 1 jalapeno pepper,thinly sliced
  1. Sprinkle fish evenly with pepper and salt. Heat a large nonstick skillet over medium high heat. Add oil; swirl to coat.Add fish to pan; cook 3 minutes or until browned on one side. Remove fish from pan.
  2. Add onion, oregano, garlic, and bell pepper to pan; saute 4 minutes. Stir in tomato and remaining ingredients; bring to a simmer.
  3. rrange fish on top of tomato mixture, browned sides up. Cover, reduce heat to medium, and simmer 3 minutes or until fish flakes easily with a fork.

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Dec 10 2015

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12310055_972265869506557_4809157898250464120_o

Hands -on: 18 min.

Total: 18 min.

You just can’t beat a crisp breaded fish fillet; this one, with its cornmeal crust, is reminiscent of Southern-fried catfish ( but with sweeter fish at the center).

Salad:

  • 1 medium zucchini ( about 8 ounces)
  • 1 large yellow squash (about 8 ounces)
  • 1 tbsp fresh lime juice
  • 1 tbsp olive oil
  • 1 tsp minced garlic
  • 1/4 tsp kosher salt
  • 1/8 tsp cumin seeds, toasted and crushed
  • Dash of sugar
  • 1 ounce queso fresco, crumbled (about 1/4 cup

Tilapia:

  • 4 (6- ounce) tilapia fillets
  • 1/2 tsp kosher salt
  • 1/4 tsp tsp freshly ground black pepper
  • 1 large egg white, lightly beaten
  • 1/3 cup yellow cornmeal
  • 1 tbsp all purpose flour
  • 2 tbsp canola oil
  1. To prepare salad, shave zucchini and yellow squash thinly with vegetable peeler to equal 2 cups each. Combine lime juice nd next 5 ingredients (through sugar) in a medium bowl, stirring with a whisk. Add zucchini mixture, tossing to coat vegetables. Sprinkle with cheese. Set salad aside.
  2. To prepare tilapia, pat fish dry with a paper towel. Sprinkle fillets evenly with 1/2 tsp salt and pepper. Place egg white in a shallow dish. Combine cornmeal and flour in another shallow dish. Dip each fillet in egg white, and dredge in cornmeal mixture, shaking off excess.
  3. Heat a large nonstick skillet over medium high heat. Add canola oil to pan; swirl to coat.Add fillets to pan; cook 3 minutes on each side or until fish flakes easily when tested with a fork. Top fillets with salad.

SERVES 4

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Dec 9 2015

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12291287_972265859506558_4419649394204023258_o (1)

Hands-on: 30 mins

Total: 2 hr. 30 min

A killer savory marinade of shallots, fish sauce,  toasted sesame oil, garlic, and turmeric permeates the fish and gives it a beautiful golden color. When you sear the fish in a hot-hot pan (go for stainless steel or cast iron here), it gets fantastically browned.

  • 1/4 cup sliced shallots
  • 1 tbsp  chopped fresh dill
  • 1 tbsp minced garlic
  • 1 tbsp grated peeled fresh ginger
  • 2 tbsp fish sauce
  • 1 tbsp dark sesame oil
  • 1 tsp ground turmeric
  • 1/2 tsp freshly ground black pepper
  • 4 (6-ounce) tilapia fillets, each cut into 4 pieces
  • 2 tbsp peanut oil
  • Cooking spray
  • 4 cups vertically sliced sweet onion
  • 1/2 cup torn fresh dill, divided
  • 4 green onions, cut into (2-inch) pieces
  • 1 tbsp lower sodium soy sauce
  • 2 tsp sugar
  • 1/4 cup unsalted, dry roasted peanuts, crushed
  • 8 lemon wedges
  1. Combine first 8 ingredients in a large bowl, stirring with a whisk until smooth. Add fish; toss to coat. Cover and chill 2 hours.
  2. Remove fish from marinade; discard marinade and solids. Combine fish and peanut oil in a bowl; toss to coat.
  3. Heat a large heavy skillet over high heat. Coat pan with cooking spray. Add onion, 1/4 cup dill, and green onions; stir- fry 3 minutes. Add soy sauce and sugar; stir fry 1 minute. Arrange onion mixture on a platter. Return pan to high heat.Add half of fish to pan; cook 3 mintes. Turn fish ove; cook 1 minute or until fish flakes easily when tested with a fork. Place fish on a platter over onion mixture. Repeat procedure with remaining fish. Sprinkle with remaining 1/4 cup dill and peanuts. Serve with lemon wedges

SERVES 4

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Dec 9 2015

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12339309_972265862839891_8229513214115406727_o

Hands-on:15 min….Total: 15 min.

Incredibly simple, remarkably delicious- this is an entree that’s elegant enough for entertaining and fast enough to brighten weeknight dinner doldrums. Garnish with parsley sprigs, if desired.

4 (6-ounce) tilapia fillets

1/4 tsp salt

1/4 tsp freshly ground black pepper

3 tbsp quick mixing flour (such as Wondra)

2 tbsp unsalted butter, divided

1 tbsp olive oil

1 tbsp minced garlic

1/3 cup dry white wine

1/3 cup unsalted chicken stock(such as Swanson)

2 tbsp chopped fresh parsley

1 tbsp fresh lemon juice

  1. Sprinkle fish with salt and pepper. Place flour in a shallow dish. Dridge both sides of fish in flour; reserve unused flour. Heat a large skillet over medium high heat. Add 1 tbsp butter and oil to pan; swirl to coat. Add fish to pan; cook 2 minutes on each side or until fish flakes easily when tested with a fork. Remove from pan; keep warm.
  2. Add reserved flour and garlic to pan; cook 90 seconds or until lightly browned, stirring constantly. Add wine and stock, stirring with a whisk; bring to a boil. Cook 2 minutes or until slightly thickened. Remove pan from heat; stir in remaining 1 tbsp butter, parsley, and lemon juice. Serve fish with sauce.

SERVES 4

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Jun 1 2015

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1

 

This zippy salsa is delicious with just about any type of the fish or shellfish,including halibut,shrimp, and scallops. If you dont want too much spicy heat, dont use the entire chile.

4 medium navel oranges (about 2lb)

1/2 cup small-diced red onion

1/2 cup coarsely chopped fresh cilantro

2 tbsp fresh lime juice

1 tsp ground cumin

Kosher salt

1 fresh serrano or jalapeno chile, minced ( seeds included)

4  5-oz tilapia fillets

Freshly ground black pepper

2 tbsp mild olive oil

Using a sharp paring knife, cut off the ends of the oranges to expose a circle of flesh. Stand each orange on an end and pare of the rest of the peel, including all the white pith, in strips, following the curve of the orange. Working over a medium bowl, carefully cut on both sides of each orange segment to free it from the membranes. Thenn squeeze the membranes over the bowl to collect any remaining juice. Cut the segments crosswise into 4 pieces and return to the bowl.

Add the onion, cilantro, lime juice, cumin, and 1 tsp salt and gently stir to combine. Add enough of the chile to suit your taste and stir. Let stand at room temperature for at least 10 minutes to meld the flavors.

Pat the fish dry and season with salt and pepper. Heat the oil in a 10-inch nonstick skillet over medium high heat until shimmering hot. Cook 2 of the fillets, flipping once, until browned and just cooked through, 1  1/2 to 2 minutes per side. Transfer to dinner plates. Repeat with the remaining fillets. Using a slotted spoon to drain excess juice, top the fish with the salsa and serve.

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Jan 18 2015

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step

 

 

You can find Chinese black bean garlic sauce or black bean chili sauce

1 tbsp oyster sauce

2 tsp lower sodium soy sauce

1 tsp Asian sesame oil

1 tsp rice vinegar

1 1/2 lb. tilapia fillets, cut into 2-inch pieces

1 cup long grain white rice, preferably jasmine

1 tbsp peanut oil

2 small bunches scallions, trimmed and cut into 1-inch lengths

1 tbs Asian chile sauce,such as Sriracha

In a large bowl, stir the black bean sauce, oyster sauce, soy sauce,sesame oil,  and rice vinegar. Add the fish and stir gently to coat. Cover and let sit for 20 minutes. Meanwhile, cook the rice according to package directions and keep warm.

Heat the oil in a well seasoned wok or 12 inch nonstick skillet over medium high heat until the oil shimmers and a piece of scallion dropped in the pan sizzles vigorously. Add the fish all at once, distributing it evenly around the pan. Cook without stirring for 3 minutes. Add the scallions and stir gently. Cook stirring occasionally and gently, until the thickest part  of a piece of fish is opaque throughout,2 to 3 minutes more.

 

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Apr 29 2014

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3 tbs chinese black bean garlic sauce or black bean chile sauce

1 tbsp oyster sauce

2 tsp lower sodium soy sauce

1 tsp Asian sesame oil

1 tsp rice vinegar

1 1/2 lb tilapia fillets, cut into 2-inch pieces

1 cup long-grain white rice,preferably jasmice

1 tbsp peanut oil

2 small bunches scallions,trimmed and cut into 1-inch lengths

1 tbsp Asian chile sauce, such as Sriracha

In a large bowl, stir the black bean sauce, oyster sauce,soy sauce,sesame oil, and rice vinegar. Add the fish and stir gently to coat. Cover and let sit for 20 minutes. Meanwhile, cook the rice according to package directions and keep warm.

Heat the oil in a well seasoned wok or 12-inch nonstick skillet over medium high heat until the oil shimmers a nd a piece of scallion dropped in the pan sizzles vigorously. Add the fish all at once,distributing it evenly around the pan. Cook without stirring for 3 minutes. Add the scallions and stir gently. Cook,stirring occaionally, and gently. until the thickest part of a piece of fish is opaque throughout (cut to check), 2 to 3 minutes more.

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