The inspiration for trying tilapia came from a pin I saw on Pinterest. The finished product looked really good and non-threatening (an important component of any seafood I eat!), so I figured I could give it a shot. Having never cooked this type of fish myself, I did some reading to figure out cooking times and decided to take it from there with the seasoning.
In my quest to eat more healthily, I knew I wouldn't be dipping this fish in tartar sauce (as I love to do with my fish and chips at my favorite neighborhood Irish pub!), so I decided to come up with my own topping. The seasoning for this fish is Cajun-inspired, so I decided to make a Cajun-inspired salsa to dress the filets. Salsa is healthy, fresh, and livens up anything you add it to, so it was the perfect topping for my first foray into the fish cooking/eating world.
In the vein of keeping this dish healthy, you could cut back on both the olive oil and the salt. I would cut the olive oil servings in half, and leave out the salt. You could always add a pinch of cayenne to the spice mixture to add a little kick and extra flavor so you won't miss the salt.
Alongside the fish, I served garlic chip green beans and roasted balsamic baby carrots. They complimented the fish so well, and were light and healthy at the same time. I highly suggest these side dishes, but a nice green side salad would answer the mail just fine as well. In fact, you could add the filet to a bed of leafy greens and top the whole thing with the salsa to make a nice, healthy salad, no dressing necessary!
OK everyone, let's get cookin'!
Cajun-Inspired Tilapia with a Like-Minded Salsa Topper
Servings: 2
Prep time: 15 minutes
Cooking time: 15 Minutes
*Note: I like my fish more 'well-done,' so if you like yours a little more moist, like my boyfriend prefers, cook it for 11-12 minutes.
Ingredients:
Salsa:
1 small vine ripened tomato, diced
1/2 stalk celery, diced
1/4 red bell pepper, diced
2 tablespoons diced red onion
Pinch salt
Fish:
2 fresh tilapia filets
4 teaspoons extra virgin olive oil (EVOO)
1/4 teaspoon salt
1/2 teaspoon fresh cracked black pepper (FCBP)
2 tablespoons Cajun seasoning
1/2 teaspoon smoked paprika
1/2 teaspoon garlic powder
1/2 teaspoon onion powder
1/4 teaspoon cayenne - optional
Preheat your oven to 425 Fahrenheit.
We will begin by making the salsa. Combine all of the diced veggies in a small bowl and add the pinch of salt.
Stir to combine.
Place the salsa in the refrigerator so that the flavors can meld while you prepare and cook the fish.
Next, make the spice rub. Add all of the spices, salt, and FCBP to a ramekin and use a spoon to mix them together. Set aside.
Rinse your fresh tilapia filets under cold water. Pat them dry with a paper towel.
Lay them flat on a cutting board or plate and drizzle them with EVOO.
Use your hands to massage the oil into the filets, making sure the surface is covered with the oil.
To season the fish, sprinkle each of the filets with a quarter of your spice mixture.
Use your hands to spread the spices evenly over the surface of each filet.
Place the filets spice-side-down in a glass or ceramic baking dish.
Repeat the process of drizzling with EVOO, massaging the oil into the filets, and coating the filets with the spice rub.
Place the baking dish in the oven on the center rack. Let cook 11-15 minutes depending on how well-done you prefer your fish.
Once the cooking time is complete, remove the dish from the oven and set aside so that the fish can cool for about a minute.
Use a spatula to remove the fish from the dish (that rhymes!) and place it on your serving plate.
Grab your fresh salsa from the fridge and spoon it over the top of your fish.
Serve alongside your chosen side dishes and enjoy your healthy, tasty tilapia! Salute!
No comments:
Post a Comment