How To: Quickie Meal – Panko Crusted Baked Tilapia

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This was one of those dinners that was so good I made it again the very next night. Seriously. It may have also had something to do with the fact that I had a costco size tray of tilapia fillets that had to get used up. But that’s besides the point.

The fact that my husband looked up half way through his meal and stated “this is the best fish you’ve made in a long time” should also convince you why you too should purchase a costco size tray of tilapia fillets. It also made me wonder what was wrong with our last of couple fish dinners...

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If you’ve been reading our blog for some time now, you know that Erin and I have a thing for creamy sauces. What would these fish tacos be without that lime crema? So it shouldn’t shock you that underneath the crunchy panko exterior lies a very flavourful mayo coating that helps to keep the tilapia nice and moist.

I’ve been known to make a double or even triple batch of this mixture and use it on everything from fish to veggies to salad.

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This tilapia can act as the perfect main to a one pan supper. I served it with some green beans and tomatoes that I roasted right along side the fillets. The best part? The clean up! Roll up the aluminum foil and done. No muss no fuss – just the way I like it!

Dara

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Panko Crusted Baked Tilapia

Serves 4
Meal type Main Dish
Website Adapted from Cooking Light

Ingredients

  • 4 tilapia fillets
  • 1/4 cup low fat mayonnaise
  • 1 Tsp dijon mustard
  • 1/2 Tsp dried oregano
  • 1/2 lemon (juiced)
  • 1/2 cup whole wheat panko breadcrumbs
  • 1/4 Tsp salt
  • 1/8 Tsp pepper

Note

The mayo mixture is delicious and also makes a great dipping sauce. I like to double it and remove half to serve on the side with the cooked fish.

Directions

1. Preheat oven to 450 degrees and line a baking sheet with aluminum foil sprayed with cooking spray.
2. In a small bowl mix together mayo, mustard, lemon juice, and oregano.
3. Place tilapia fillets on the prepared baking sheet and season with salt and pepper. Spread tops of tilapia evenly with mayo mixture and sprinkle with panko. Spray with cooking spray.
4. Bake for about 6 minutes on the top oven rack and then switch oven to broil. Broil for about 3 minutes, until panko is golden brown. Remove and serve with additional lemon wedges on the side.

How To: Quickie Meal – Fish Tacos with Roasted Corn Relish

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I have been chomping at the bit waiting to share this recipe with you. It was so good, I made it twice in one week. That may also have been due to the fact that I needed to finish  a pacakge of fresh corn tortillas before they went bad, but that’s besides the point.

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As we were scarffing down taco after taco, my husband proclaimed this was his new favourite taco recipe. And that is coming from a guy who had previously professed his undying love for the kung pao version.

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Some prepared grocery store items come in handy here – pre-shredded cabbage, canned corn, and jarred salsa saves time and helps this taco recipe come together lickity-split. Can I just say that shredding cabbage is one of my least favourite things? I adore bags of pre shredded and pre chopped greens. No shame here!

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So there you have it – a quick, delicious and family friendly fish taco meal – my little one thoroughly enjoyed her decontructed taco plate. Actually, we all may have stollen bites of her quesadilla triangles (note to self: make quesadillas ASAP!).

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There’s a reason you won’t see me ordering fish tacos at my local Mexican joint anymore –  why pay a premium when you can make a pretty darn good version at home?

Dara

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Fish Tacos with Roasted Corn Relish

Serves 2-4
Meal type Main Dish
From magazine Adapted from Cooking Light

Ingredients

  • 1/2 large onion (diced)
  • 1 red pepper (diced)
  • 1 cup corn (frozen or from a can)
  • 1 avocado (diced)
  • 1/2 cup cilantro (chopped)
  • 1/2 lime
  • 1/4 cup Greek yogurt
  • 1/4 cup low fat mayo
  • 1/2 cup salsa
  • shredded cabbage or pre-packaged colseslaw mix
  • 4-6 soft corn tortillas

Fish

  • 2 tilapia fillets (cut into small pieces)
  • 1/2 Tsp cumin
  • 1/4 Tsp cinnamon
  • 1/4 Tsp garlic powder
  • 1/4 Tsp salt
  • 1/8 Tsp pepper
  • 1/2 lime

Note

These fish tacos come together so fast they will be your new weeknight favourite! Cod or haddock could be substituted for the tilapia. If you can't find corn tortillas, you could substitute flour ones but I much prefer the flavour of corn so try your best to seak them out!

Directions

1. Place avocado and cilantro in a large bowl and toss with the juice from 1/2 a lime. Set aside.
2. Heat a large non stick skillet over medium high heat and spray with cooking spray. Add corn, onion, and red pepper and cook for about 5 minutes until they start to brown and get soft. Place in the bowl with avocado and toss to combine.
3. In the same skillet, heat corn tortillas until they start to blister and warm through, turning once. Remove from pan and cover with a towel to keep them warm.
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4. Combine spices and toss with tilapia. Spray the same skillet with cooking spray and add tilapia pieces. Cover and cook for about 3 minutes, turning occasionaly. Add the juice of 1/2 a lime and cover and cook for another minute until the tilapia pieces flake apart with a fork.
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5. Meanwhile, in a small bowl combine Greek yogurt, mayo, and salsa. Now you are ready to assemble your tacos!
6. Place tilapia pieces in corn tortillas and top with corn relish, shredded cabbage, and a large dollop of yogurt/salsa mixture. Dig in!

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How To: Quickie Meal – Honey-Soy Salmon with Creamy Sriracha Sauce

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I’m always looking for ways to jazz up up the same old breast of chicken or fillet of salmon. Something to spice up what can be a boring old piece of protein. Well, this sauce sure will add some spice to your dinner plate.

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Just a few simple ingredients come together to create the perfect complement to the sweet and salty salmon marinade. So what you’ve actually got here is another 2 for 1 deal. Think of it as an early Christmas or almost late Hannukah present. You’ve got the marinated and baked salmon AND the creamy sauce. Happy holidays indeed!

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We’ve got a debate going on in my office – sauce or no sauce? Do you like to douce your food with whatever delicious condiments are available, or do you prefer to eat plain jane vegetables and rice? Well, I definitely fall on the saucy side of things and have been pouring this sauce over literally anything I can find.

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Boring salmon no more! I think this sauce could convert anyone over to the saucy side.

Dara

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Honey-Soy Salmon with Creamy Sriracha Sauce

Serves 4-6
Meal type Main Dish
Website Sriracha sauce adapted from Prevention RD

Ingredients

Salmon

  • 1 Pound salmon
  • 2 Tbsp honey
  • 1 Tbsp soy sauce

Sauce

  • 3 Tbsp low fat mayo
  • 3 Tbsp Greek yogurt
  • 1/2 Tsp soy sauce
  • juice of 1/2 a lime
  • 1 Tbsp sriracha

Note

This creamy and spicy sriracha sauce is also delicious on chicken, tofu, or as a dip for vegetables. You can scale back on the sriracha if it's too spicy or add a bit more if it's not spicy enough.

Directions

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1. Preheat oven to 425 and line a baking sheet with parchment or aluminum foil sprayed with cooking spray.
2. In a small bowl, combine honey and soy sauce. Place salmon in a shallow dish and pour honey-soy mixture over top. Let marinade in the fridge for at least 30 minutes.
3. Remove from fridge and place on lined baking sheet skin side down. Bake for about 12 minutes until salmon is cooked through (may be a little more or less depending on the thickness of the salmon).
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4. Combine all ingredients in a small bowl and set aside.

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How To: Recipe Makeover – Cornflake Crusted Fish Sticks with Spicy Pineapple Ketchup

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So we seem to be on a roll with ingredient and recipe repeats here.

First it was corn – grilled and buttered and then battered and frittered. And now, fish sticks. But instead of crusting in parmesan, these are coated in cornflakes crumbs.

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A rolling pin makes it easy to crush a bag full of cornflakes into small crumbs perfect for creating a crispy coating on the tilapia fillets. Lemon adds a flavour as zest in the crumb mixture and juice in the egg mixture. Lemon and fish – a match made in heaven.

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These are definitely a step up from the boxed freezer variety that may be stuffed in the back of your freezer.

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What really kicks these fish sticks up a notch is the sweet and spicy ketchup base dipping sauce. The addition of pineapple and sriracha easily transforms sweet ketchup into a sophisticated sauce – making these fish sticks dinner party worthy.

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IMG_4151 I think I may like our second fish stick recipe even better than the first – but you be the judge.

Dara

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Cornflake Crusted Fish Sticks with Spicy Pineapple Ketchup

Serves 4
Meal type Main Dish
Misc Freezable
From magazine Adapted from Cooking Light

Ingredients

  • 4 tilapia fillets (cut into strips)
  • 2 Cups cornflakes
  • zest from 1 lemon
  • 1/8 Tsp pepper
  • 1 egg
  • 1/4 Tsp salt

Ketchup

  • 1/3 cup ketchup
  • 1/2 cup pineapple (chopped)
  • 1 Tsp soy sauce
  • 1/2-1 Tsp sriracha
  • 1/8 Tsp pepper

Note

A healthier version of the traditional frozen fish sticks that the whole family will enjoy. These can also be made in advance in frozen - freeze prior to baking and bring them to room temperature before cooking or cook and then freeze for a quick repeatable weeknight meal.

Directions

1. Preheat oven to 425 degrees and line a baking sheet with parchment paper. Place cornflakes in a large zip lock bag and using a rolling pin, roll over flakes until they are crushed to small crumbs. Place crumbs in a shallow bowl and mix in lemon zest and pepper. In a separate bowl, whisk egg with lemon juice.
2. Season fish with salt and pepper. Dip fish in egg and then in cornflake crumb mixture, pressing crumbs to fully coat fish. Continue until all the pieces are coated and placed on the parchment line baking sheet. Bake for about 14 minutes, until browned and fully cooked. Serve with ketchup.
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3. Combine all ingredients in a food processor or mini chopper until fully combined. Taste and add more sriracha if you like things spicier.

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How To: Kitchen Tip – Multi-Purpose Spice Mix for Meal Prep

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We have obviously been inspired by summer to light up the grill. Or in my case, turn on my electric stove and bust out the indoor grill pan. Whatever method you choose, this do it yourself seasoning mix and meal prep tip will become a staple in your house too.

Prepping a batch of freshly grilled and seasoned protein of your choice ahead of time will help you to create healthy and well balanced lunches and dinner meals throughout the week. They are great added to a salad, wrap, pasta, soup…really any meal you need an extra punch of protein.

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This seasoning mix is one that is so flavourful and versatile. Cumin, chill powder, garlic powder, paprika and good old s & p combine with lime juice to create a Mexican inspired taste. You could also double or triple (or if you love it quadruple) the spice mixture so you don’t have to mix it up every time you need it (and you will need it!)

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I chose to use chicken breasts, but this seasoning and cooking method would also work great on any firm fish fillet or tofu. After a dip in the marinade and some time on your grill, the chicken is ready to be chopped and devoured. You could pre-portion the strips in the fridge for easy use throughout the week or use your extra large batch of spice mix to grill up an extra large batch of chicken and freeze for those emergency dinner situations when grocery shopping just did not happen this week.

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Here I topped a bowl of quinoa with the spiced and grilled chicken, veggies, avocado, and  an extra squeeze of lime to create a fajita bowl.

Cook once, or should I say grill once and eat all week? Nothing bad about that.

Dara

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Grilled Taco Lime Chicken, Fish, or Tofu

Serves 2-4
Meal type Lunch, Main Dish, Salad
Misc Freezable, Pre-preparable
Website Adapted from Picky Palate

Ingredients

  • 1 Tsp cumin
  • 1/2 Tsp chili powder
  • 1/2 Tsp paprika
  • 1/2 Tsp garlic powder
  • 3/4 Tsp salt
  • 1/2 Tsp pepper
  • 2 limes (juiced)
  • 2-4 chicken breasts, fish fillets, slabs of tofu

Note

You could double or triple this recipe and grill up a large batch of chicken/fish/tofu to have for the upcoming weeks lunches. Or freeze it for whenever you need a quick meal. The spice mixture can also be made ahead and stored in a sealed container to be used whenever you need. Chop up your protein of choice and use it in salads, tacos, sandwiches, stir-fries, soups….or eat as an on-the-go snack.

Directions

1. Combine all spices in a small bowl and stir to combine.
2. Place protein of choice in a ziplock bag and add spice mixture. Toss to coat.
3. Add lime juice and toss again until coated. Marinate in the fridge for as little as 30 minutes or up to 6 hours.
4. Preheat grill over medium high heat and spray with cooking spray. Grill chicken/fish/tofu for about 4-5 minutes per side, or until cooked through. Serve as desired.

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