Posts Tagged ‘sauteed tilapia’

Top 5 Ways to Make a Healthy Dinner in 20 Minutes

Tuesday, July 7th, 2009

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Need dinner on the table quick? Grab a few tilapia fillets and you’re on your way. What’s that you say? They’re still in the freezer? No worries. Thaw them lickity split in cool water. It’ll only add five or ten minutes to your total meal prep time. This is why we LOVE tilapia.

#1 - Bake It

Season your fish while the oven preheats and by the time it’s hot, you’re ready to slide your meal into the oven. Tilapia only takes about ten minutes to bake at 350 degrees. If you’re in a real time crunch, stick it under the broiler for about two minutes, then flip and hit the other side for another two or three minutes. (Just don’t get distracted or you’ll be eating tilapia jerky for dinner.)

Cheesy Broiled Tilapia is a great recipe for the oven.

#2 - Grill It

Grilling not only gets dinner on the table in record time, it also keeps the kitchen clean. You can go all out with custom spice rubs and sauces, or you can shortcut it with a little premixed cajun seasoning or some store bought salsa. Check out the summer grilling tips we rounded up last month for some great ideas.

#3 - Fry It

Frying gets a bad name, but as long as you pour the oil in moderation, there’s really nothing too unhealthy about a good old fashioned fish fry. Try Classic Cornmeal Crusted Tilapiaon your next Fryday Fishday!

#4 - Saute It

If I had to pick a favorite way to prepare my tilapia, this might be it. Flavor-wise, I think sauteing gives you the biggest bang for your calories. And tilapia cooks so quickly that the time it takes to get the ingredients together still doesn’t put these recipes over the twenty minute mark. Try Tilapia Piccata and let me know if you agree.

#5 - Microwave It

Oh wait, I take it back - microwaving is my favorite way to prepare tilapia - at least when I’m in a hurry. This is my go-to lunch method. Just me, my micro, and a few choice ingredients. My super easy lunch recipe: one tilapia fillet, top with a little soy sauce, and some powdered ginger and garlic salt. A minute in the microwave yields a tasty, high protein lunch.

There you have it - 5 ways to get a healthy dinner (or lunch!) on the table in twenty minutes (or less!).

Image Credit: digicla, Flickr

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7 Tilapia Sensations with Weight Watchers Points

Thursday, May 7th, 2009

tilapia_thebittenwordflickrMy freezer is always stocked with a supply of tilapia. We eat it about once a week and I have a habit - as I’m sure some of you do too - of falling back on old standbys. I needed some inspiration so I thought I’d search for some. And because bathing suit season is lurking around the corner of the calendar, I needed something super “skinny”. Here’s what I discovered:

  1. Baked Tilapia, 3 points - Boring name, great recipe. This one is from the Weight Watchers site. My favorite thing about it is the simplicity. It is literally just a piece of fish with a few spices on it. And that’s the beauty of tilapia - like a mushroom it will take on the flavor of whatever you cook it with. Unlike a mushroom, your kids will actually eat it. (Just don’t serve it with mushrooms!)
  2. Sauteed Tilapia with Almonds and Cherries, 3 points - Here’s another one from the big WW. I have to say I’m shocked they fit the fat of almonds and the sugar of cherries in for 3 points, but I’m not complaining! This is a great example of something you can serve to company without feeling like you’re putting your friends on a diet!
  3. Baked Garlic Lemon Tilapia, 5 points - When you click over and see the amazing photograph of Gina’s skinny tilapia recipe, you are going to know those extra points pay off. This is the kind of recipe I like to see on the plate - gorgeous, rich looking, with a splash of fresh green!
  4. Cajun Tilapia, 5 points - I like this one for the use of corn and black beans. To me that is just a winning combination. The recipe also calls for an artificial butter spray to cut calories.
  5. Broiled Tilapia Oreganata, 5 points - I have to admit I chose this one in part for its name. Oreganata? I’d never heard that before, but I think it’s fancy talk for ‘pizza style’. If your kids are picky you could probably go easy on the oregano and they’ll be won over by the tangy tomato and garlic!
  6. Weight Watchers Lemon Tilapia, 4 points - Don’t let the name fool you - this one incorporates the sophisticated flavors of wine and Dijon mustard. (Don’t worry about the kids because the alcohol content burns off when you cook it.) If your family doesn’t like it, then just enjoy yourself and tell them to dip theirs in ketchup!
  7. Pan Fried Tilapia, 4 points - This one is so basic and you simply must have it in your tilapia repertoire! It’s a fish stick, a fish and chip, and fish for all seasons! Olive oil, flour, salt, pepper, and garlic. Oh yeah - and fish!

Fried, broiled, baked, sauteed - there are a million different ways to cook this fish. Need more inspiration? Check out all the tilapia recipes on Regal Springs’ site. While you’re at it, why not get creative? Make up your own recipe and and enter it in Regal’s chef contest!

What’s your favorite way to dress up tilapia? 

Image Credit: thebittenword.com, Flickr

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