Moreover, it is inexpensive, delicate, and easy to thaw. Adding fresh herbs or spices to your fish is an easy way to add lots of flavor without using any salt or sugar or adding unnecessary empty calories. Tilapia is available all year round and has a variety of health benefits. If Tilapia is not your fish of choice, this would be a great recipe for any white fish as well as salmon. Americans eat way too much omega 6 . It's so delicious and crazy fast. The sides you have sound good. Reduce heat to medium, turn the fish over, stir the soy mixture and pour into the pan. Spice up your cooking skills and take family mealtime to the next level. This recipe also works well with orange roughy or catfish and can be easily doubled. Tilapia is a cost-effective source of omega-3 fatty acids; a 3.5-ounce serving has 100 calories, 20 grams of protein and 2 grams of fat. It also helps in reducing the elevation after the meals . You get 16 individually wrapped fillets for around $13.00, less than a dollar a fillet! They come individually wrapped and are sold in a lot of grocery stores. But it can still fit into most budgets occasionally. ), easy to make, and a healthy dinner option that will be on the table in no time at all! Look for boneless, skinless tilapia fillets at any grocery store or fish market. If you’re looking to grill up some seafood, Tilapia is the perfect fish for all your spicy cravings. Tilapia is available in over 100 varieties but black and red tilapia is the most common. We’ve put together a list of our favorite fresh herbs and spices … Heat oil in a large skillet over medium heat. Five spice tilapia for two recipe. This is a good healthy tilapia recipe that is a good source of Vitamin K, Niacin, Vitamin B12 and Protein. Tilapia is a versatile and inexpensive fish, making it a great choice when you need a simple (yet satisfying) meal. Season the Tilapia with salt and cracked black pepper (to taste, but use more pepper than usual for some good heat).Saute a small onion in butter for 5 minutes. Mild tilapia fillets are dusted with a bold Cajun spice rub then sautéed in olive oil until crisp and flavorful on the exterior and tender and flaky within. Learn how to cook great Five spice tilapia for two . One serving of this delicious five-spice tilapia provides almost all five ounces of protein recommended for those on an 1,800-calorie meal plan. Tilapia in spices Posted by Shilpa On January 20, 2009 Filed under Fish , NonVeg , Simple and Easy 39 Comments We have been trying to make fish a regular ingredient in our food, primarily due to it’s health-related benefits like rich protein, Omega-3 etc. Get one of our Five spice tilapia for two recipe and prepare delicious and healthy treat for your family or friends. You can use this seasoning for at least six months and most likely longer. There are several recipes similar to this, but I prefer this one because it contains no butter or mayonnaise. Heat oil in a large nonstick skillet over medium-high heat. Lightly coat the fish in the spice mixture. Tilapia is a fish that can absorb the flavor of the seasonings very easily. No matter how you cook your tilapia, it will always taste good with rice. This is a fabulous recipe for oven fried tilapia slightly adapted from Paul Prudhomme's wonderful "Fork In The Road" lower fat cookbook. Drizzle on the citrus ponzu sauce to add more flavor to the fish and give the dinner a little asian flair. 5m ... It’s your way to save recipes and spices, get inspired — and receive special offers and discounts. However, that doesn’t mean that Tilapia as a whole all contains contaminants it all depends on where it was raised and harvested over all. Whether you grill, bake, or broil, once marinated, it will leave a lingering taste, … I had too much trouble sourcing a new bland white fish that I could cut super thin and cover in seasoning, that is also safely and sustainably fished. They’re great for any day of the week! Add the fish fillets, and saute over moderate heat for 4 minutes on each side, or until browned and cooked. Even my picky 5 year old eater enjoyed it. Presenting 18 side dishes that pair perfectly with the tasty freshwater fish. A good rule of thumb is to add two tablespoons of seasoning per 1/2 lb of fish. Add tilapia fillets and cook 3 to 5 minutes per side, until fish is fork-tender. Spices: After much testing, I settled on a blend of cayenne pepper, dried oregano, smoked paprika, lemon … Give the Gift of Flavor. It’s gluten-free (that’s right, no breading required! Ingredients used in making Pan-Seared Tilapia. Tilapia is the perfect flavor canvas for citrus, herbs and butter. deliver fine selection of quality Five spice tilapia for two recipes equipped with ratings, reviews and mixing tips. This blackened tilapia is one of my favorite fish recipes, and it’s super quick and easy. If you can find a good deal on Tilapia, or any white fish fillets, please, please try this. Who are we kidding? Fish is a healthy and nutritious food that is suitable for most people of different dietary persuasions. Add the tilapia and cook until the outer edges are opaque, about 2 minutes. Researchers have found that dioxin, which is linked to the development and progression of cancer is found within Tilapia due to the food farmers feed it. Healthy Ways to Season Tilapia. Shop Now. How Long Is Fish Seasoning Good For? A 500 mg dosage twice a day is recommended for diabetics to lower the elevated blood sugar levels . It is always good to taste the fish before serving and add to your taste. RELATED: 6 Mistakes You’re Probably Making When You Cook Fish. Submitted by: MLE0915 Rub cumin and coriander all over both sides of fillets. Good appetite! … I served this for dinner with family and it got rave reviews. Where to Buy . Coat with flour seasoned with salt and garlic pepper. Never fear, PureWow is here. Unfortunately fish tends to be expensive in NYC so this one comes out a little pricier than most recipes. The ingredient list here is long, but is mostly spices. Tilapia gets a coating of seasoned lemon butter before broiling for a quick, easy and healthy dinner. Sprinkle both sides of tilapia fillets with five spice powder. But just a hint, if your on a budget but still like to eat healthy, they have boxes of tilapia at wal-mart. Shop for gift sets, merchandise, and more! Place all herbs and spices in a bowl and mix well. Tilapia can provide a good amount of vitamin C for people with diabetes. Add butter to frying pan and heat until sizzling. With over 180 tilapia recipes from zesty lemon to almond-crusted, find a quick and healthy option for grilled or baked tilapia. Normally applied when grilling or lightly pan-frying your favorite protein, spice-rubs are ideal for summer barbecues and weekend dinners. According to, consuming omega-3s once or twice a week lessens your risk of dying from a heart attack. I don't fry things so I can't get you a good batter recipe, sorry. Flavor your rice with lemon, roasted peanuts, ginger, and green chilis! If you want to eat a nutritionally balanced diet, tilapia is a great fish to include. Cajun spices are caramelized as the tilapia bakes for a zesty and peppery blackened layer. It is mild in flavor, which means you can use strong sauces, spices, or marinades if you wish. It’s T-minus 30 minutes until dinner, and you still have no idea what you’re going to make with that tilapia. Mix together soy sauce and brown sugar in a small bowl. The mission is and always will be to provide people with unique and delicious seasonings that help them create amazing meals everyday in kitchens all around the world. Sign Up Now. Season both sides of tilapia fillets with salt and black pepper. I'm not a fan of tilapia but here's what I use on mild white fleshed fish. Season tilapia … Tilapia: I used about 6 store-bought filets. It is usually light and prepared in a number of different ways, such as baking, frying and sometimes even smoked. Meanwhile, in a small bowl, combine mango and cilantro. It is an excellent choice if you want to experiment with marinades. If you want an even more flavorful rice than the first two I’ve recommended, here’s a dish that will not disappoint. Let the wine reduce and then add a little lemon jiuce just before serving. 5) Tilapia contains the harmful chemical dioxin. Baked Parmesan Tilapia. The tilapia in Christ’s era was probably quite healthy, but farmed tilapia eats too much corn, which is high in omega 6s. Dredge in milk (or eggs if your waistline can handle it) and coat with a mixture of panko and grated parmesan cheese (splurge on the good stuff the American cheese sold as "parmesan" doesn't have the taste. Keep to the storage advice and you are good … The Monterey Bay Aquarium Seafood Watch recommends choosing tilapia raised in indoor recirculating tanks, particularly from the U.S., Canada, or Ecuador, although most varieties farmed around the world earn at least the "good alternative" rating. Add fish and then add white wine along with some sliced garlic. Dress up this flaky white fish with one of these easy tilapia recipes.