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 – Parmesan Baked Tilapia

IMG_2905I’ve recently been giving my immersion blender, food processor, and hand held masher quite the workout in my kitchen. And no, it’s not because I’ve been whipping up some of our tasty sesame mashed sweet potatoes or delicious broccoli and cheddar soup. It’s because I have started feeding my little one solid food.

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And I have to say, I can make a mean parsnip puree! And homemade applesauce, well it beats the commercial jarred variety by a mile. But one thing that is not so delicious, pureed tilapia.

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I know, it’s a shocker! But surprisingly, a plain old baked piece of tilapia, whipped up in my mini blender, is not appetizing. And no matter how much mashed up squash I mixed it with, it still did not go over well for my almost 7 month old (or for me or my husband for that matter!)

But do you know what does taste good? These parmesan crusted fillets.

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They are also a cinch to whip together. A blend of low fat mayo and Greek yogurt help keep the tilapia fillets nice and moist. A sprinkle of parm adds to the golden delicious crust. They are delicious over a salad, with a side of whole grain of your choice, or as a sandwich stuffer.

IMG_2904I think I may have some more success with this tilapia recipe. I will probably save the blender for the carrots and pears!

Dara

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Parmesan Baked Tilapia

Serves 4
Meal type Lunch, Main Dish
Website Adapted from Whole Foods Market

Ingredients

  • 4 tilapia fillets
  • 1/2 cup grated parmesan cheese (divided)
  • 3 Tbsp low fat mayo
  • 3 Tbsp 0% Greek yogurt
  • 1 lime (zested and juiced)
  • 1/2 Tsp dried basil
  • 1/2 Tsp dried oregano
  • 1/2 Tsp salt
  • 1/4 Tsp pepper

Note

Serve these tilapia fillets with some brown rice or quinoa and a vegetable of your choice for a complete meal. They would also be delicious over a salad or stuffed in a pita or wrap for lunch. The marinade mixture would also work great on salmon.

Directions

1. Combine 1/4 cup of parmesan cheese and remaining ingredients in a small bowl. Rub tilapia fillets all over with mayo mixtures and place on a baking sheet lined with aluminum foil and sprayed with cooking spray. Let marinade for about 20 minutes.
2. Preheat oven to 350. Scoop any marinade on the sheet onto top of fillets and bake tilapia fillets for about 8-10 minutes.
3. Remove from oven and switch to broil. Sprinkle remaining parmesan on tilapia and broil for about 5 minutes, or until browned.

 

How to: Quickie Meals – Tilapia Tacos

I realize a big part of maintaining a healthy diet is getting a meal on the table lickety split.

Lots of you out there are busy working professionals, moms, students and if I’m going to keep it real, normal people who don’t spend their free time chopping, sautéing, plating and documenting the whole process on a blog with photos. (but if you do, let’s be friends!)

This recipe for fish tacos is all about getting a fabulous meal on the table in no time. These aren’t your standard Old El Paso tacos of yesteryear either.  Fresh mango salsa and satisfyingly crunchy slaw combine to elevate this simple weeknight meal to one that is dinner party worthy.

Tilapia Tacos

Serves 4
Prep time 15 minutes
Cook time 10 minutes
Total time 25 minutes

Ingredients

  • 1 to 1.5lb fresh tilapia
  • 1 teaspoon chili powder
  • salt and pepper
  • pre-packed cabbage slaw
  • 1 Medium mango (peeled and cubed)
  • 1 jalepeno (seeded and minced)
  • 3 tablespoons red onion (minced)
  • the zest and juice from 1 lime (divided)
  • 3 tablespoons mayonnaise
  • 3 tablespoons plain low fat yogurt
  • small whole wheat or corn tortillas

Optional

  • 1 tablespoon fresh parsley or cilantro (finely chopped)

Note

Using a non-stick skillet without oil and half yogurt half mayonnaise for the dressing lightens this dish up.

Directions

1. Combine the mango, jalepeno, red onion, parsley, 2 tsp lime juice, parsley or cilantro and set aside
2. Combine mayonnaise, yogurt, lime zest and the remainder of the lime juice in a small bowl and whisk together until incorporated
3. Sprinkle half the chili power, and a pinch of salt and fresh ground pepper over 1 side of the tilapia fillets. In a non-stick skillet over medium heat, place fish seasoned side down and season the other side.
Cook for 3 minutes each side, or until the thickest part of the fish is firm to touch.
4. Wrap tortillas in paper towels and microwave for 10-15 second until warm
5. Layer the cabbage, fish, salsa in a tortilla and drizzle with the yogurt-lime dressing

Delicious. Quick. Healthy. GORGEOUS.

Can’t beat that!

Erin

 

 

 

 

 

 

 

 

How To: Serve Fish For A Dinner Party

I LOVE entertaining. There is nothing that gives me more pleasure than sitting down to a meal with friends and watching their faces light up as they dig in. It brings me such joy to watch friends and family savour each and every bite of something I’ve cooked up. The hard part is deciding what the heck to make?

Fish is definitely not the easiest thing to make for a crowd…you need to cook it at the last minute, time it to a tee, and let’s face it, it can create a little bit of a stinky kitchen. But there is one fool proof method I’ve discovered that will help you create an easy yet impressive meal for your dinner guests. The secret, en papillote.

Yes, you get to sound all fancy and French with this preparation that simply means to cook in a pouch made of parchment.  Steaming fish in parchment is an easy and healthy method that allows the fish to cook in it’s own juices mixed with fragrant herbs, olive oil, white wine, and lemon, creating a moist, tender, and very impressive end result.

Everyone gets their own little parcel of joy and this recipe can easily be multiplied to serve 4, 6, 8, and even 12, if you’re getting adventurous! And the best part? It comes together in less than 30 minutes flat! Rachael Ray would definitely approve!

Step 1: Once all your toppings are laid out, lay out a large piece of parchment paper and top with 3 lemon slices.

Step 2: Lay one piece of fish on top of the lemon

Step 3: Top with your fixings of choice –  herbs, green onion, jalapeno, and chopped tomatoes and season with salt and pepper

Step 4: The fish needs a little moisture to help it steam. Add some olive oil, lemon juice, and white wine

Step 5: Start your wrapping! Bring the ends together and start crimping them on top of each each to create a seal.

Step 6: Really pinch the ends together so that the package is completely sealed. You want a nice tight package to seal in all that flavour. Repeat with as many packages as needed, place on a baking sheet, and voila!

 You can even prepare these packages ahead of time and place them in the fridge a couple hours in advance of cooking. And you can customize them any way you like…perfect for even the pickiest dinner party guest.

As you open the parchment, and a puff of steam is released, you will hear the oohs and aahs from your dinner guests as they dig in to their personal dinner package. Serve it straight out of the parchment, or pour it onto a plate with some rice or quinoa to soak up some of that delicious liquid. A fancy shmancy en papillote meal that’s easy enough for the weeknight rush? How can you go wrong!

Dara

Tilapia Baked In Parchment

Serves 2
Website Amateur Gourmet

Ingredients

  • 2 filets of tilapia
  • 1 lemon (cut in slices)
  • 1 Pint grape tomatoes (cut in half)
  • 4 green onions (chopped)
  • 1 handful cilantro (chopped)
  • 1 handful dill (chopped)
  • 2 Tsp olive oil
  • 1 Tbsp lemon juice
  • 1 Tbsp white wine
  • salt and pepper (to taste)
  • 2 Sheets parchment paper

Note

This is really more of a method than an actual recipe. You can add any herbs and spices you like - parsley, thinly sliced fennel or zucchini, basil, mint...you name it! Arctic char, halibut, cod, or haddock would all be great in place of the tilapia. Just make sure the pieces aren't too thick, or you may have to cook it a bit longer. You can check for doneness by taking a little peak in the package with the tip of your knife.

Directions

1. Preheat the oven to 400 degrees and lay out 2 sheets of parchment paper.
2. Place three slices of lemon on each of the parchment and top with fish.
3. Season fish with salt and pepper and divide the dill, cilantro, tomatoes, and green onion evenly among the parchment.
4. Drizzle each parchment with half of the wine, olive oil, and lemon juice and fold up edges to a tight package. Place in the oven for 15 minutes and let rest for about 5 minutes before opening.