Hey, What’s Cookin’?
Fish is going to be what’s for dinner on Friday for many people in upcoming weeks–and that’s a great thing! Fish is about the lowest-calorie protein source you can enjoy, and wild-caught Tilapia–today’s featured fish–is no exception. Tilapia is a hardy, herbivorous fish that feeds on algae or small aquatic plant cells. Its diet, plus its relatively short life span, make it a low-mercury choice. The high-risk group of pregnant women and children under 5 can safely eat 12 oz. of tilapia a week.
Tilapia is currently the fourth most popular type of fish behind tuna, salmon and Alaskan pollock. Tilapia is so popular because it is a mild flavored, white-fleshed fish that is available throughout the year at a competitive price. The most popular product form is skinless and boneless fillets ranging in size from 3 to 9 ounces (5 to 7 ounce fillets are the most common). A 3-oz portion of tilapia is only 120 calories, with 22 grams of protein and only 2.5 grams of fat. Following is a recipe that will have your dinner on the table in no time!
Zesty Broiled Tilapia
Adapted from a recipe in BH&G
- 2 tbs olive oil, plus extra for greasing broiler pan
- 2 tbs lime juice
- 1 tbs fresh ginger, finely grated
- 1 tsp ground coriander
- 1/2 tsp ground turmeric
- 1/4 tsp cayenne pepper (use 1/2 tsp if you can take the heat!)
- 4 wild-caught tilapia fillets, each about 6 oz for a total of 1-1/2 lbs. Flounder or cod are good substitutes.
- 1/2 tsp salt
- 1/4 tsp pepper
- 2 tbs fresh cilantro, chopped (optional)
- lime wedges, for serving
- Position an oven rack so it is 4 inches from the top heat source. Preheat broiler.
- In a small bowl, combine the 2 tbs olive oil, lime juice, ginger, coriander, turmeric, and cayenne. Mix well.
- Line a broiler pan with foil; grease lightly with extra olive oil. Place the fish on the foil skin side down.
- Using a pastry brush, generously spread the tops of the fillets with the oil/spice mixture; then sprinkle the fillets with the salt and pepper.
- Place pan in oven and broil fish for 8-10 minutes, or until fish flakes easily.
- Serve fish sprinkled with cilantro and extra lime juice, if desired.
For your vegetables, asparagus pairs nicely with fish. Lightly brush the asparagus with oil, sprinkle with salt/pepper, and broil it while you are preparing the fish fillets. And a side of cauliflower rice is always tasty! Or have mashed turnips for a change of pace.
Photograph via BH&G