Sunday, March 16, 2008

Dinner Tonight: Tilapia and Roasted Veggies

Did you know that there is a Tilapia Association? There lives on the Web here. I may have mentioned that part of AT's Cure is making dinner several times per week. I followed through today with a modified tilapia recipe from this site. I also roasted some baby squash, carrots, red peppers, and shallots. Yum!



Tilapia is a mild tasting fish and good for people who "hate fish." For this reason, chefs hate it, apparently. I like a good strong fish like salmon or tuna, but if you just want some fish or need to fool your kids or something, this is good. It's also relatively sustainable because of farming--choose US farmed fish, though, because it's less likely to be raised in polluted water. I looked on the Association's web site and chose the Tilapia Lemon Parmesan. Since I didn't have the cheese, I had to improvise.

1. Wash the fish and pat dry.

2. Sprinkle with some butter, lemon juice, and herbs (I used Herbes des Provence).

3. Broil for about 5 or 6 minutes until opaque and flaky. (Overcooking fish is a major reason people hate it--they think it's dry).

4. Mix some mayonaise with garlic or garlic powder, salt & pepper to taste, some more herbs, and lemon juice and coat the top of the fish with the mixture. Broil for another minute or 2 until the mayo mixture is bubbly.

Now, I realize that adding a bunch of saturated fat to a heart-healthy food doesn't make much sense. I bet omitting the butter and using spray and lemon juice and using a substitute (yogurt? light mayo?) would work just as well. But, this was yummy.


For more on sustainability, visit the Monterey Bay Aquarium's Seafood Watch.

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