Posts tagged: tilapia

Fish with Citrusy Tomatoes

By Katie, 2:04 pm

The giant bag of tilapia fillets in my freezer is almost gone! I think I’ve only got two more fillets – or one more dinner -  to go. From the ginger-glazed tilapia to the tilapia with dill-yogurt sauce to the pecan coconut fish, I’ve definitely found some new and interesting ways to cook with this versatile seafood. Today’s installment features Fish with Citrusy Tomatoes.

I apologize upfront because for some reason I just couldn’t get a good photo of this dish. So you’ll just have to trust me that it tastes good, since it doesn’t look all that amazing!

This recipe couldn’t be easier because you basically just cook your citrusy-tomato sauce, then cook your fish fillets, and then serve them together. You get a good combination of flavors from the sweetness of the tomatoes, the acid from the orange juice, and the saltiness of the capers.

Fish with Citrusy Tomatoes
Adapted from Real Simple
Serves 4

4 fish fillets, 4-6 oz each (any mild white fish will work, such as tilapia or halibut)
1 tbsp plus 1 tsp olive oil, divided
2 cloves garlic, sliced
1 pint grape or cherry tomatoes, halved
1/2 cup fresh orange juice
1/2 cup fresh parsley, chopped
2-3 tablespoons capers (depending on how salty you want the dish to be)
sea salt and black pepper

1. Heat 1 tbsp of olive oil in a large skillet over medium high heat. Add the garlic and cook for about a minute. Add the tomatoes, orange juice, capers, and salt and pepper to taste. Simmer for 5-6 minutes, until the tomatoes begin to break down. Add parsley during the last minute.

2. Meanwhile, in a separate skillet, heat the remaining 1 tsp oil over medium high heat. Season the fish fillets with salt and pepper, then place in the skillet and cook until opaque throughout (about 5 minutes per side, depending on the thickness of your fillets).

3. Spoon tomato mixture over fish and serve.

Do you like fish? Do you cook with it often? I find that a lot of people love fish and always order it in restaurants but rarely make it for themselves at home!

Pecan Coconut Fish

By Katie, 11:07 am

Per my food budget rules, I’ve been making a legitimate effort to use up the edibles I already have in my house before buying more. An unexpected but pleasant consequence of this endeavor is that it makes me more creative in the kitchen!

The original idea for this dish was inspired by Cara’s Crispy Coconut Tofu Nuggets (that woman is a genius, I tell ya!). I knew I wanted to use tilapia (yes, I still have more tilapia filets in my freezer!), the leftover pecans from this recipe, and the leftover coconut from this recipe. By combining the three, Pecan Coconut Fish was born. :-)

The first thing Dave said when he took a bite was, “Wow, the flavors in this go really well together!” I took that to mean it was a success. ;-)

To make Pecan Coconut Fish, I assembled this little work station.

I dipped each fish filet in egg substitute, then rolled it in a mixture of panko breadcrumbs, shredded coconut, chopped pecans, lime zest, sea salt, and pepper. I then placed each filet on a baking sheet, sprinkling more of the coconut/pecan mixture on top.

The filets baked at 375º for 15 minutes (they were pretty thin). When I pulled them out of the oven I squeezed some fresh lime juice on top. Delicious!

Pecan Coconut Fish
Serves 2

2 mild white fish filets, 4-6 oz. each (I used tilapia, but cod, haddock, and mahi mahi would all work well)
1/4 cup egg substitute (or 2 egg whites, or 1 egg, beaten)
1/2 cup panko breadcrumbs
1/4 cup unsweetened shredded coconut
1/4 pecans, chopped
1 lime – zest and juice
salt and pepper

1. Preheat oven to 375º.

2. Pour egg substitute into a shallow dish. Combine panko, coconut, pecans, lime zest, salt and pepper in a shallow dish or plate.

3. Dip each fish filet in the egg mixture, then gently roll it in the coconut/pecan mixture, covering the filet as much as possible.

4. Place the fish on a baking sheet/dish coated with nonstick spray. Sprinkle more of the coconut/pecan mixture on top.

5. Bake for 15-20 minutes (depending on the thickness of the filet), until firm and opaque in the center.

6. Remove from oven, sprinkle with fresh lime juice, and serve!

What’s your favorite way to use shredded coconut? I still have more I need to use up!!!

What I Ate – 2/4/2010

By Katie, 9:27 pm

It’s almost Friday…THANK GOODNESS! I don’t know about you, but this week has been an absolute ROLLER COASTER for me. I’ll be so relieved when it’s the weekend!

Here’s the quick re-cap of my meals and snacks. :-)


I feel like I ate dessert for breakfast this morning, which isn’t a bad thing! ;-) I enjoyed a lovely bowl of Sweet Potato Pie Oats.

My “dessert” contained:

  • 1/3 cup oats, cooked in 2/3 cup water
  • pinch salt
  • pinch nutmeg
  • lots of cinnamon
  • about 1/4 cup sweet potato puree
  • spoonful of PB & Co‘s Mighty Maple peanut butter (peanut butter mixed with maple syrup – yum!)
  • chopped pecans (Allie would be proud!)

That’s pie in a bowl, right there! ;-)

Mid-Morning Snack

Post-breakfast I headed straight to the Y for my workout. I have been blessed with a stomach of steel – as long as the meal isn’t super heavy, I can exercise right after eating no problem. It’s quite convenient! I ran 4 miles steady on the treadmill, plus a quarter mile warm-up and cool-down. While running I saw the news about the earthquake that hit Taiwan this morning, and I got a bit worried because my brother’s girlfriend is currently there visiting her father. But I’ve received word that’s she’s just fine, thank goodness.

After exercising I came home and had one of my favorite snacks.

Half of a whole wheat English muffin topped with an egg white “puff,” if you will, along with some salsa. (I make the egg “puffs” in the microwave – super quick!)


I spent the rest of the morning writing a paper for school, which is now complete! Such a great feeling. :-)

I rewarded myself for a job well-done with…pasta!

Whole wheat spaghetti noodles, stir-fry veggie mix, a Quorn chik’n cutlet, and peanut sauce. The sauce was nothing fancy – just natural creamy peanut butter thinned with some nonfat milk. (In the past I’ve also made quick peanut sauces using PB2.)

I went back for more sauce half-way through the bowl. ;-)

(You can’t tell from the photo, but this was a bowl of cold pasta…I love cold noodles!)

Afternoon Snacks

After lunch I worked on some job applications, then got a much needed haircut. Before: way too long, flat, kind of scraggly…blah.

After: much better!

Came home and got my snackage on. :lol:

Two Wasa wholegrain crispbreads topped with cheddar cheese and apricot preserves.

And some juicy orange slices.


I’m still having fun finding ways to use all of the tilapia fillets in my freezer. Tonight I checked out the “tilapia” tag on Cara’s Cravings for inspiration. I wanted something quick, and her tilapia tacos seemed perfect!

I ended up steaming my fish fillets because I’d never done that before, and I was in the mood to use my food steamer. :-)

The tacos consisted of tilapia, taco seasoning, Trader Joe’s Peach Salsa, diced avocado, and cilantro – two in soft tortillas and one with CRUNCH! Consumed over a riveting discussion of what the best taco fillings are. My top two are fish and beans, the Hub’s are fish and pork.

Evening Snack

So this was pretty cool! 8-)

That would be banana “soft-serve” ice cream! Except that it’s not really ice cream at all!

Last night I was lamenting the fact that I do not own a food processor, when Dave gently reminded me that my blender came with a small food processor attachment. I instantly knew that I’d be whipping this up the next day!

All I did was throw a frozen banana in the processor and let it run for about 4 minutes, stopping every minute or so to scrape down the sides. The result was a smooth and fluffy banana whose texture very closely resembled that of soft serve. (Gena from Choosing Raw explains the process in more detail if you’re interested.) Topped with some dark chocolate chips for a perfect little dessert! I’m just sad that I only had one frozen banana to use. :-( Next time I will definitely make a bigger quantity!

(Just an FYI: As I’m sitting here writing this post I’m actually feeling a twinge of hunger, so once I hit “Publish” I’ll probably grab a small piece of fruit or some yogurt.)

How do you handle eating before exercise? Do you have a “stomach of steel” like me, or do you have to be careful about timing your meals/snacks around your workouts?


What’s your favorite taco filling? Like I said, fish is definitely my top choice!

Baked Tilapia with Dill-Yogurt Sauce

By Katie, 3:50 pm

My apologies for another tilapia recipe, but trust me, this one’s a winner!  I currently have a freezer full of tilapia fillets, so I’m having fun trying out new techniques, glazes, sauces, etc.

Last time I went with a ginger glaze, so this time I went in a completely different direction with a dill-yogurt cream sauce. That’s the great thing about tilapia’s mild flavor; it’s not boring to have it twice in the same week because you can so easily make it taste completely different!

Here’s how to make Baked Tilapia with Dill-Yogurt Sauce.

Season your fish fillets with salt and pepper, then place on a baking sheet or dish coated with nonstick spray. (I’ve been using the new non-stick aluminium foil, which makes clean-up an absolute breeze! :-) )

Then make your sauce by combining chopped green onions, plain Greek yogurt, minced garlic, dried dill, and grated Parmesan cheese. Spread the sauce evenly over each fillet.

Then simply bake the fish at 375* for about 15 minutes or until cooked throughout (15 minutes was perfect for my relatively-thin fillets). Sprinkle with additional green onions and enjoy! :-D

We enjoyed ours alongside some steamed asparagus drizzled with lemon juice, and a slice of Trader Joe’s Whole Wheat Tuscan Pane with a smear of Earth Balance.

Simple and delicious!

Baked Tilapia with Dill-Yogurt Sauce (Serves 2)

Adapted from Cara’s Cravings

2 (4-6 oz) tilapia fillets (or other mild white fish)
4 tbsp plain Greek yogurt (regular yogurt might work, but the Greek variety makes the sauce thicker and creamier)
1 clove minced garlic
1/4 tsp dried dill
2 tbsp grated Parmesan cheese
2-3 large green onions, thinly sliced

1. Preheat oven to 375*.

2. Place the fish fillets on a baking sheet or dish coated with nonstick spray (or covered with aluminium foil). Season with salt and pepper.

3. Reserve 1 large tbsp of the green onions for the end. In a bowl, combine the remaining green onions, yogurt, garlic, dill, and cheese. Using a rubber spatula, spread an even layer of the sauce mixture over each piece of fish.

4. Bake for about 15 minutes (more or less depending on the thickness of your fillets), until firm and opaque in the center. Sprinkle with remaining green onions, and serve!

Ginger-Glazed Tilapia

By Katie, 9:14 am

My husband Dave is a lover of all things SEAFOOD! This works out quite well for us in terms of striving for a healthy lifestyle; the American Heart Association recommends at least two servings of fish per week to help prevent heart disease, lower blood pressure, and reduce the risk of heart attacks and strokes.

So I’m always on the lookout for simple yet flavorful fish recipes. This Ginger-Glazed Tilapia totally fits the bill!

I adapted my dish from this mahi mahi recipe from Food alla Puttanesca. I intended to use mahi mahi, but the snow storms this week prevented me from getting it. After consulting with the experts on a cooking forum I frequent, I went ahead and substituted the tilapia fillets I already had on hand. It worked perfectly!

The process is nice and simple. (Would you expect anything else from me?) :-D

First I created the marinade/sauce by combining honey, soy sauce, balsamic vinegar, freshly grated ginger, garlic, and olive oil. I put the tilapia fillets into the dish, covered them with some of the sauce, and put them in the fridge to marinate for about 20 minutes.

After 20 minutes, I fried the fish in a tiny bit of canola oil. The original recipe called for 4-6 minutes on each side, but because my fillets were rather thin, 3-4 minutes per side was plenty.

Looking delicious! :-D

Once the fillets were cooked through, I removed them from the skillet and placed them on the serving plate (with another plate over top to keep them warm). The leftover marinade then went into the skillet for about 3 minutes, until it was thickened to a glaze. The glaze was poured on top of the tilapia, and dinner was served!

We enjoyed our Ginger-Glazed Tilapia with roasted cremini mushrooms (way tastier than they look) and some wholegrain toast.

If you like ginger, you are going to love this glaze!!!

Ginger-Glazed Tilapia (Serves 4)
(adapted from Food alla Puttanesca)

3 tbsp honey
3 tbsp soy sauce
3 tbsp balsamic vinegar
2 tsp olive oil
1 tsp grated fresh ginger root (I used slightly more because we love ginger!!!)
1 clove garlic, crushed
4 (4-6 oz) tilapia fillets
1 tbsp mild-flavored oil, such as canola

1. In a shallow dish, stir together honey, soy sauce, balsamic vinegar, ginger, garlic, and olive oil. Season fillets with salt and pepper, and place them into the dish. If the fillets have skin on them, place them skin-side down. Cover and refrigerate for 20 minutes to marinate.

2. Heat the oil in a large skillet over medium-high heat. Remove fish from the dish, and reserve marinade. Fry fish for 3-4 minutes on each side (may be more or less depending on the thickness of the fillets), turning once, until the fish flakes easily with a fork. Remove fillets to a serving platter and keep warm.

3. Pour reserved marinade into the skillet, and heat over medium heat until the mixture reduces to a glaze consistency. Spoon glaze over the fish, and serve immediately.

Do you love fish? Do you love ginger? If so, you’d fit right in in my household! :-)

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