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3 Simple tilapia dishes

Tilapia teriyaki en papillote.

Tilapia teriyaki en papillote. Photo Credit: Marge Perry

TIP Tilapia raised in the United States is more environmentally friendly than tilapia from China and Taiwan, according to Seafood Watch from the Monterey Bay Aquarium.

Tilapia Teriyaki en Papillote

Roll of parchment paper

1/2 teaspoon cornstarch

1 teaspoon fish sauce

1 tablespoon light soy sauce

2 tablespoons lime juice

2 tablespoons honey

4 (5-ounce) tilapia fillets

8 ounces zucchini, cut across in 1/4-inch slices

1/4 cup chopped scallions

1/4 cup shredded carrot

1. Preheat oven to 425 degrees. Cut 4 (18-inch-long) pieces of parchment paper or foil, and fold each in half and unfold.

2. Dissolve the cornstarch in the fish sauce and whisk in the soy sauce, lime juice and honey.

3. Work 1 at a time to make the packets. Place a piece of fish on one side of the fold; arrange the zucchini decoratively around the fish. Spoon one-fourth of the sauce over the fish and top with 1 tablespoon each of the scallions and carrots. Crimp the edges of the packet to ensure it is airtight and place on a baking sheet pan. Repeat with remaining ingredients. (You will need 2 pans).

4. Bake for 12 to 14 minutes, until packets are very puffed. Remove from oven, place a packet on each plate, and cut the packets open, taking care to not get burned by the escaping steam. Makes 4 servings.

Nutritional analysis for each serving 191 calories, 33 g protein, 12 g carbohydrates, 1 g fiber, 2 g fat, 1 g saturated fat, 340 mg sodium

Cornmeal-Crusted Tilapia Sandwich

2 teaspoons chili powder

1 teaspoon ground cumin

1/2 teaspoon salt

1/2 teaspoon thyme

1/8 teaspoon cayenne (or to taste)

3 tablespoons cornmeal

4 (6-ounce) tilapia fillets

1 large egg, lightly beaten

1/4 cup light mayonnaise

1 tablespoon lime juice

1/2 teaspoon lime zest

4 slices tomato

4 leaves lettuce

4 Kaiser or sourdough rolls, split

1. Coat baking sheet with cooking spray.

2. Combine the chili powder, cumin, salt, thyme, cayenne and cornmeal on a plate. Working one at a time, dip the fish fillets first in the egg, then dredge on both sides in the cornmeal mixture. Place the fish in a single uncrowded layer on the baking sheet. Coat the tops of the fish lightly with cooking spray.

3. Preheat the broiler. Place the fish in the oven and broil 5 to 6 minutes on each side, or until lightly browned and cooked through.

4. While the fish cooks, combine the mayonnaise, lime juice and zest.

5. Make the sandwiches: place tomato, lettuce, a fish fillet and about 1 tablespoon of mayonnaise on each roll, close and serve immediately. Makes 4 servings.

Nutritional analysis for each serving 412 calories, 40 g protein, 39 g carbohydrates, 3 g fiber, 11 g fat, 2 g saturated fat, 823 mg sodium

 Tilapia Tacos with Avocado Cream

 2 tablespoons flour

1 teaspoon dried oregano

1 teaspoon paprika

1/2 teaspoon salt

1/2 teaspoon garlic powder

1/8 teaspoon cayenne (or to taste)

4 (6-ounce) tilapia fillets

1 ripe avocado

1 teaspoon lime juice

1/2 cup light sour cream

1 tablespoon canola oil

8 (6-inch) corn tortillas

1. Combine flour, oregano, paprika, salt, garlic powder and cayenne on a plate. Dredge the fillets on both sides in the mixture, shaking off any excess.

2. Mash avocado with a fork; add lime juice and sour cream and mash until the mixture is a chunky puree. Set aside.

3. Heat oil in large nonstick pan over medium high. Add fish in single layer and cook until golden brown on undersides, 4 to 5 minutes. Turn and cook until the fish is cooked through, about another 4 minutes. Cut into 8 pieces.

4. Heat tortillas according to package directions. Divide fish and avocado cream among tortillas, fold in half and serve immediately. Makes 4 servings.

Nutritional analysis for each serving 445 calories, 36 g protein, 38 g carbohydrates, 6 g fiber, 17 g fat, 4 g saturated fat, 455 mg sodium


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