November 21, 2024

Lemon-y, Garlic-y Tilapia with Avocado Salsa

Oh…it is getting close! For some of you, spring has already sprung. Here in Upstate NY, the daylight is increasing, the temps are warmer, the piles of snow are beginning to melt! And <slowly…> the fruits and veggies are getting increasingly more tempting in the produce department of our grocery stores. This past week, I could actually smell the fragrance of the ripe strawberries as I shopped my list! And so, two packages of them were added to our shopping cart!

One thing that I determined to prepare was a fruity avocado salsa…so easy-peasy! And so good for us (you, too!). And fits perfectly into our healthy but oh-so-yummy POV! We all are aware of the benefits of eating fresh fruits…loaded with vitamin and fiber. And avocados—such a great addition to your healthy eating plan! Here is some info on the benefits and the nutrition received from eating avocados.

We had this cauliflower rice dish alongside.  This salsa would be delish on quite a variety of seafood…from fillets to shrimp to scallops! What’s your favorite?

LemonyGarlicky Tilapia with Avocado Salsa

 

ingredients:
salsa:
1 mango, peeled and cut into smallish cubes
1 avocado, peeled and cut into smallish cubes
handful of strawberries, cut up
2 teaspoons red onion, finely minced
1 lemon (or lime), juiced
sea salt, freshly ground pepper (I use a lemon-pepper blend)
red pepper flakes (optional)

fish:
4 tilapia fillets (4-5 ounces each)
2 tablespoons red onion, finely minced
4 tablespoons chopped garlic (I use jarred)
2 tablespoons butter
1 large lemon or lime, zested and juiced
3 teaspoons dried parsley
1 teaspoon dried tarragon
salt and pepper to taste
olive (or coconut) oil

directions:

salsa

  • mix all ingredients together in a glass or ceramic dish; set aside

fish

  • preheat oven to 400
  • lightly coat the bottom of a glass baking dish with oil
  • in a small saucepan, melt butter
  • add red onion and saute for 3-4 minutes to soften
  • add garlic and saute on low for an additional minute stirring constantly
  • remove from heat and add lemon juice
  • lay out the tilapia in the pan
  • sprinkle with the herbs, zest, and a generous amount of salt and pepper
  • pour the butter mixture over top the fish
  • bake for 10-20 minutes (depending on the thickness of the fillets) ‘til flaky

serve fish with avocado salsa on the side…perhaps with quinoa, or rice; enjoy!

♥    ♥    ♥        ♥

God loves you!  ♥  (Don’t ever forget that!)

♥  coleen

Oven Baked Encrusted Tilapia

Last week, Crystal shared her heart and encouraged us to find ways to prepare A Simple Healthy Meal at Home for our families.  She posted a wonderful recipe for Oven-Baked Chicken in that blog.  (Click the link to see her recipe.)  And she inspired me with an idea for something similar—Oven Baked Encrusted Tilapia.

Now while we all might enjoy a fried piece of fish or chicken…it isn’t very good for us!  Browsing through a few recipes online, I found that baking the fish or chicken versus frying it on the stovetop (or in the deep fryer!) will save, on average, 9-11 grams of fat per serving.  So, the choice is pretty simple, I’m thinking!  And this fits in perfectly with our healthy but oh-so-yummy POV!  You also could substitute a different white fish…cod, orange roughy, or even flounder.  Just remember the thinner the fillet, the shorter the baking time!  The fillets I prepared were actually called ‘loins’ and were about 1+1/2 – 2 inches thick; they took the whole 30 minutes.

This recipe would work out just fine with traditional wheat flour but since we have made the choice to eat gluten-free, I prepared it with almond flour. (You also could use a lesser amount of coconut flour.)  Coating the fish with these non-grain flours also ups the protein, too!  Also both Crystal and I used cooking spray…I have been using this coconut oil spray for quite some time now. I love how well it works!

Oven Baked Encrusted Tilapia

2014-09-03 19.18.14

ingredients:
1# tilapia fillets
1/2 cup almond flour
1/4 cup cornmeal
1/4 cup finely shredded cheese (Parmesan, Asiago)
1 teaspoon lemon pepper
1/2 teaspoon garlic salt
1 egg
1 tablespoon water
1 tablespoon dijon mustard
coconut oil cooking spray

directions:

  • preheat oven to 375
  • line a baking sheet w/parchment (not waxed) paper
  • in a medium-sized bowl, beat egg and water together, then stir in the mustard
  • on a large plate, mix together flour, cornmeal and seasonings
  • run each fillet individually through the egg wash and then lightly coat w/seasoned coating mixture; give a little shake and place on parchment paper-lined baking sheet
  • give each fillet a 2-3 second spray with cooking spray
  • bake for 15-30 minutes total (depending on the thickness of the fillets), flipping over halfway through and giving another quick mist with the cooking spray
  • bake ‘til lightly browned and easily flakes with a fork
  • sprinkle with a pinch of sea salt and a couple of turns of freshly ground pepper
  • serve with a lemon wedge

2014-09-03 19.13.01

♥   ♥   ♥   ♥   ♥

God loves you!  ♥  (Don’t ever forget that!)

  coleen