Tilapia, also known as 'Hawaiian sunfish' or 'St. Peter's fish', is a white fish that is raised in farms, and has a sweet and delicate flavor. Although it is relatively new in the fish section of Western stores, it been consumed since ancient times in Asia and Africa. The Tilapia recipes given here are not only delicious but are also healthy. This fish is high in omega-3 fatty acids, which is good for the heart. The meat of this fish is low in calories and fat which makes it a great option for weight-watchers.
Sautéed Tilapia with Jalapenos
- 2 fillets of Tilapia
- 1 tablespoon, butter
- 1 tablespoon, jalapeno juice
- ⅓ cup, pickled jalapenos (diced)
- 1 teaspoon, red wine vinegar
- ¼ teaspoon, garlic powder
- ¼ teaspoon, onion powder
Combine the onion powder, garlic powder, red wine vinegar, jalapeno juice, and butter in a bowl. Take a saucepan and place it over medium heat. Pour the contents of the bowl into the saucepan. Stir the mixture for 2-4 minutes and take it off the heat. Dip the Tilapia fillets into the warm mixture and place them on a heated frying pan. Pour the rest of the butter mixture on top. Place the jalapenos in open spaces of the pan and sauté them while the fish cooks. While the fish is cooking, turn them over once. When the Tilapia is done, pour the contents in a dish and cover the top with the sautéed jalapenos. Serve hot.
Grilled Mango Tilapia
- 4 fillets of Tilapia
- 4 Serrano chilies (seeded)
- 2 cups, mango (peeled; chopped)
- 2 shallots (peeled)
- 3 teaspoons, garlic (minced)
- ⅓ cup, cider vinegar
- ¼ cup, fresh orange juice
- 1 tablespoon, thyme (fresh; chopped)
- 2 teaspoons, olive oil
- ¼ teaspoon, salt
- vegetable cooking spray
Put the shallots, garlic, and chilies in a food processor and blend until all the ingredients are well-combined. Then, add the olive oil, thyme, orange juice, vinegar, mango, and salt to it. Blend again till it becomes smooth. Place the fish fillet in this mixture and refrigerate it for about 45 minutes. Then, remove the fish, reserving the marinade. Put the marinade into a saucepan and bring it to a boil. Then, reduce the heat and let it simmer for about five minutes.
Next, preheat the grill, and place the fillets on the grill rack, which has been coated with the cooking spray. Cook the fish for about four minutes on each side. Serve the fish with the mango sauce.
Lemony Parmesan Tilapia
- 2 fillets of Tilapia
- ½ cup, Parmesan cheese (grated)
- 1 cup, mayonnaise
- 4 tablespoons, lemon juice (fresh)
- 4 tablespoons, butter (softened)
- 2 lemons
Mix two tablespoons of the lemon juice, mayonnaise, and cheese together in a bowl to form a saucy mixture. Save the rest of the lemon juice for later use. Coat the fillets with the butter and the remaining lemon juice. Broil the fish for about 5-6 minutes. Then, top the fillets with 1-2 tablespoons of the lemon-parmesan sauce, and broil for another 2-3 minutes until the top becomes golden-brown in color. Place the fish on a serving dish and garnish with slices of lemon.
- 1 lb fillets of Tilapia
- 1 onion (chopped)
- 6 garlic cloves (skinned)
- 4-6 oz. ginger
- 2 tomatoes
- 2 jalapeno peppers (cut length-wise in halves)
- 2½ teaspoons, cumin seed (ground)
- ½ teaspoon, turmeric powder
- ½ teaspoon, fenugreek seed (ground)
- 2 bay leaves
- 1 lemon juice
- 2 teaspoons, salt
- ½ cup, vegetable oil
- ½ cup, water
- Cilantro leaves (for garnish)
In a blender add the ginger, garlic, and tomatoes and blend until you get a smooth consistency. Then, in a wok, heat the oil, and sauté the onion until it turns brown, add the tomato paste into it and keep stir-frying until the oil begins to separate out. Add the fenugreek, turmeric, cumin, bay leaves, jalapenos, and salt and cook for 5 minutes. Then, add the water and let it come to a boil. Next, put the fish fillets into this curry and let it cook for about 10-15 minutes. Add the lemon juice into it, and cook for another1-2 minutes. Garnish with the chopped cilantro. Serve with steaming hot rice.