Tag Archives: tilapia

Blackened Cumin-Cayenne Tilapia

29 May

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It was time for a new tilapia recipe.  Between a tilapia dish Bryan makes using lemon juice and old bay (I’ll share that one sometime- it tastes like crab ultimately!) and my tried and true tilapia recipes, I was in search of a recipe using some other spices.  This Cooking Light recipe meets the mark and could not be easier to prepare.  3 steps to delicious, my friends!  The cayenne does give a little kick so be prepared particularly those of you sensitive to a little heat.  Per other recipes you’ve seen from me, I guess it is no secret how much I love a sweet potato with marshmallows atop, huh?  It went with the fish quite well if I do say so myself.

Ingredients:

  • 1 tablespoon olive oil
  • 4 (6-ounce) tilapia fillets
  • 2 teaspoons ground cumin
  • 1/2 teaspoon salt
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon ground red pepper
  • 1/4 teaspoon freshly ground black pepper
  • Cooking spray

Directions:

  1. Preheat broiler.  If you don’t have a broiler, preheat oven to 325 degrees.
  2. Rub oil evenly over fish. Combine cumin, salt, garlic powder, and peppers; sprinkle over fish. Arrange fish on a broiler pan coated with cooking spray.                                                                        IMG_20130514_200000_906
  3. Broil 5 minutes or until fish flakes easily when tested with a fork or desired degree of doneness.  Alternatively, you can bake the tilapia for around 10 minutes at 325 degrees.

Coconut-Lime Tilapia

18 Feb

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The Lenten season has arrived which means no meat Fridays around our house.  I am not a very religious person and thus don’t have to follow this, but I usually do to help Bryan stay on track.  Completely vegetarian meals don’t appeal to us much so getting creative with fish dishes is a must.  I stumbled upon this recipe in a recent edition of Women’s Health Magazine.  I love these tropical flavors and have never cooked with coconut oil before so it was a new cooking adventure.  You can buy liquid or solid coconut oil for cooking.  I found that the solid coconut oil was cheaper and a little more reasonable health stats wise.  It melts very quickly too so you’re not adding a lot of time to your prep.  This is what it looks like below.  It is very subtle and almost waxy like consistency.  Hope this is a meal you’ll consider for your Lenten season!   

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Ingredients:

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  • Zest of 3 limes
  • 4 garlic cloves, minced
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper
  • 2 tablespoons coconut oil, melted, divided (This can be found at a local health food store or somewhere like a Vitamin Shoppe)
  • 1 teaspoon coconut oil, melted, divided
  • 4 (5 ounce) tilapia fillets
  • 8 cups fresh spinach
  • 1/4 cup lime juice (fresh is best)
  • 1 tablespoon lime juice

Directions:

1. Heat a large frying pan over medium-high heat. In a small bowl, combine lime zest, garlic, salt, pepper, and 4 teaspoons coconut oil.

2. Coat tilapia fillets with the oil mixture on both sides. Place fillets, two at a time, in the pan and cook for 3 to 4 minutes per side, until golden and crisp.

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3. In a large bowl, toss spinach with the remaining tablespoon of coconut oil and 1 tablespoon lime juice. You may sautee the spinach or serve fresh- more like a salad.  I opted to do a quick sautee and serve with couscous.  Divide amoung four serving plates with a fillet, and drizzle with lime juice.  If the table is for two, consider saving the second filet for lunch!

Pan-fried Cajun Tilapia

5 May

I find that eating fish is so much more interesting when you do more than simply throwing it on the grill with minimal or the same old same old seasonings.  A quick and easy recipe for tilapia in my book is a Pan-fried Cajun Tilapia.  I eat this just about every week!  It is great paired with brown rice or beans and salad or steamed/roasted veggies (you know where I’m at on the steamed/roasted veggies from my previous post about roasted broccoli.)  For this particular meal, Bryan had come home with a great find for a side- Steamable Petite Sweet Potatoes.  At around 115 calories/potato, they were not just adorable and scrumptious but also very reasonable.  He found them at our local Giant Food Store.  Here they are:

Steamables Petite Sweet Potatoes

So, shall we get back to talking about the main show?  Let’s see about those ingredients- most of which you likely already have in your home.  As I normally cook for B and I, this meal serves 2 (with a leftover lunch for me!)

Ingredients:

  • About a lb of fresh tilapia fillets
  • Reduced-fat grated Parmesan cheese
  • Plain breadcrumbs
  • Cajun seasoning
  • Apprx. 2 TBS olive oil
Pan-fried Cajun Tilapia Key Players

Directions:

  1. Wash your tilapia fillets thoroughly with water and dry.
  2. On a dinner-sized plate, create a nice layer of the bread crumbs, parmesan cheese, and cajun seasoning (I eyeball this but you want to aim for a ratio about 2/3 bread crumbs to 1/3 parm and cajun seasoning.  I am not shy on my cajun seasoning because I like the flavor so much.)
  3. In a large skillet, add about half of the olive and turn on the stove to a medium-high heat.
  4. Meanwhile, coat your fillets thoroughly on both sides with your dry ingredients mixture.
  5. Drop those fillets in your skillet and cook approximately 3-4 minutes each side.  When you flip sides, go ahead and add that remaining olive oil.  The tilapia is fully cooked once the fish “flakes” with a fork.

Here are some of the actions photos:

Coating your tilapia fillets

The pan frying step

There you have it…a quick and easy meal to add to your post vacation/ post eating extravaganza recovery menu options.  My final product looked like so: