Wednesday 23 March 2011

Swish Fish Dishes ! Tilapia recipes

I thought I'd share these fish recipes with you. It sounds funny to talk about a new fish being launched but I must admit, I'd never heard of this one. Let me know how you get on if you try them out. I know nobody would eat them in my house if I served them like this - I'd have to chop the heads off first !!

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Tilapia is a new fish that was launched last year to consumers and is currently sold in Tesco’s and Morrison’s. It is easy to cook, providing a tasty alternative to sea bass and can be grilled, barbecued, fried or baked. Tilapia is a delicious firm-fleshed white fish, with a mild taste that can carry flavours from around the world, from Mediterranean to the Caribbean.

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Cajun Roasted Tilapia with Sweet Potatoes

Prep time: 10 minutes
Cook time: 25-30 minutes
Serves 4

900g sweet potatoes, cut into 2cm dice
1 red onion, sliced
75g pecan nuts
2 tbsp maple syrup
1 tbsp olive oil
2 tbsp Cajun seasoning
4 whole tilapia, gutted, cleaned and descaled*

*ask the fish counter to do this for you

Instructions:
Preheat the oven to 200oC, gas mark 6.

Place the potato, onion, nuts, maple syrup, oil and 2 tsp Cajun seasoning in a large roasting tin and toss together.

Make 3 slits in each side of the tilapia and sprinkle each fish with 1 tsp Cajun seasoning. Place the tilapia on top of the sweet potatoes and bake for 25-30 minutes or until the flesh is cooked and the potatoes are tender.

Serving suggestion: Serve with freshly cooked green beans and broccoli

Cook’s tip: Try using butternut squash and almonds as an alternative or replace the Cajun seasoning with BBQ seasoning

Did you know? Fresh tilapia fillets are low in fat and high in protein

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Mint Baked Tilapia with Greek Salad


 
Prep time: 10 minutes
Cook time: 20-25 minutes
Serves 2

4 sprigs fresh mint
2 whole tilapia, gutted, cleaned and descaled*
2 tbsp extra virgin olive oil
1 romaine lettuce heart, thickly sliced
¼ cucumber, diced
100g baby plum tomatoes, halved
50g pitted black olives
1 tbsp white wine vinegar

*ask the fish counter to do this for you

Instructions:

Preheat the oven to 200oC, gas mark 6.

Place 1 sprig of mint in the cavity of each tilapia, make 3 slits in each side of the flesh and place in a roasting tin. Finely chop the remaining mint and sprinkle over the tilapia then drizzle over 1 tbsp oil and season. Bake for 20-25 minutes or until the flesh is cooked. Allow to cool.

Meanwhile mix the lettuce, cucumber, tomatoes and olives in a bowl and toss in the remaining oil and vinegar. Serve with the cold tilapia as a salad.


Serving suggestion: Either serve the fish whole or, once cold, remove the flesh and serve on top of the Greek salad. Great served with toasted pitta bread

Cook’s tip: Try adding diced feta cheese and croutons to the salad for a more hearty meal

Have you tried? Making slits in the flesh of the fish when marinating to allow the flavour to penetrate

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Grilled Lemon & Herb Tilapia with Avocado Salsa



Prep time: 10 minutes
Cook time: 15 minutes
Serves 4

4 whole tilapia, gutted, cleaned and descaled*
Zest and juice of 1 lemon
2 tbsp extra virgin olive oil
20g parsley, chopped
2 ripe avocados, diced
3 tomatoes, diced
1 tbsp sweet chilli dipping sauce

*ask the fish counter to do this for you

Instructions:

Preheat the grill to medium high.

Make 3 slits on each side of the tilapia and place in a grill pan. Mix together the lemon zest and juice, oil and parsley, season and pour over the fish to coat evenly.

Grill for 10 minutes, turn the tilapia over and grill for a further 5 minutes or until the flesh is cooked.

Meanwhile, mix the remaining ingredients together and serve the salsa with the grilled tilapia.

Serving suggestion: Great served with a fresh green salad and drizzle a little extra sweet chilli dipping sauce over the fish before serving

Cook’s tip: Swap the lemon juice for the juice of 2 limes and use chopped coriander for a different flavour

Did you know? Tilapia is high in phosphorous, selenium, vitamin B12

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Grilled Tilapia with Horseradish Potato Salad


Prep time: 10 minutes
Cook time: 15 minutes
Serves 4

4 whole tilapia, gutted, cleaned and descaled*
2½ tbsp creamed horseradish
750g baby new potatoes
1 bunch spring onions, sliced
100g radishes, thinly sliced
3 tbsp low fat mayonnaise

*ask the fish counter to do this for you

Instructions:

Preheat the grill to medium high. Make 3 slits in each side of the tilapia and spread each with 1 tsp horseradish. Place on a rack over a foil lined grill pan. Grill for 10 minutes, turn the tilapia over and grill for a further 5 minutes or until the flesh is cooked. Allow to cool.

Meanwhile, boil the potatoes for 10-15 minutes or until tender, then drain and cool. Cut into bite sized pieces if needed. Mix together the remaining horseradish, spring onions, radishes and mayonnaise, stir in the potatoes and season to taste. Serve with the tilapia.

Serving suggestion: Either serve the fish whole or once cold, remove the flesh and serve on top of the potato salad

Cook’s tip: Sprinkle the tilapia with chopped chives before cooking for extra flavour or try using hot horseradish sauce for an extra kick

Have you tried? Finding a delicious selection of easy tilapia recipes at http://www.cookingtilapia.co.uk/

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Pan Fried Tilapia with Capers And Tartare Sauce


Prep time: 10 minutes
Cook time: 15 minutes
Serves 2

2 whole tilapia, gutted, cleaned and descaled*
4 tsp capers
2 tbsp olive oil
3 tbsp low fat mayonnaise
½ tsp Dijon mustard
1 gherkin, finely diced

*ask the fish counter to do this for you

Instructions:

Make 3 slits in each side of the tilapia and fill each cavity with 1 tsp capers, season.

Finely chop the remaining capers.

Heat the oil in a large frying pan and fry the tilapia on a low heat for 10 minutes, covered. Turn the tilapia over and fry for a further 5 minutes, covered or until the flesh is cooked.

Meanwhile, mix the mayonnaise with the mustard, gherkin and chopped capers and serve with the tilapia.
Serving suggestion: Serve with new potatoes and a green salad

Cook’s tip: Try squeezing lemon juice over the fish before serving for extra flavour. The tartare sauce can be made in advance and stored in the fridge

Did you know? Tilapia is a source of omega 3 fatty acids

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Poached Thai Tilapia with Jasmine Rice



Prep time: 5 minutes
Cook time: 20 minutes
Serves 2

2 whole tilapia, gutted, cleaned and descaled*
1 tbsp oil
1 red pepper, sliced
2-3 tsp Thai green curry paste
3cm piece fresh ginger, grated
400ml can coconut milk
200ml semi skimmed milk
150g Thai jasmine rice

*ask the fish counter to do this for you
Instructions:

Make 3 slits in each side of the tilapia and season.

Heat the oil in a large frying pan and fry the pepper, Thai curry paste, ginger and 2 tbsp of the coconut milk for 30 seconds. Stir in the remaining coconut milk and milk.

Add the tilapia and bring to the boil. Cover and simmer gently for 10 minutes. Turn the tilapia over and cook uncovered for 5 minutes or until the flesh is cooked.

Meanwhile cook the rice according to the pack instructions and drain.

Remove the tilapia and set aside, bring the sauce to the boil and cook for 5 minutes to reduce and thicken slightly.

Serve the tilapia on top of the rice and pour over the sauce.

Serving suggestion: Serve garnished with chopped coriander

Cook’s tip: Try adding shredded pak choi to the sauce for the final five minutes

Have you tried? Making slits in the flesh of the fish when marinating to allow the flavour to penetrate
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For further information, visit http://www.cookingtilapia.co.uk/

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