Category Archives: Recipes

#06 Tasty Tilapia (Recipe)

I was messing around in my kitchen last night, making dinner at 9:30 like the uncivilized person I am, and actually came up with quite a winner as far as Lent-friendly dishes go. Unfortunately, I gobbled the whole thing down before I thought to take a picture, but I figured I’d post the recipe and then add pics when I make it again. So here it is, my recipe for fried tilapia with a healthy twist:

You’ll need:
– 1 or 2 4-oz tilapia filets per person (The individually frozen ones work nicely if you’re only making a few.)
– 3 Tbsp or so of brewer’s yeast (It’s worth finding this in the health food aisle and picking some up. Not only is it full of protein, fiber, vitamins, and rare minerals, it also adds a great flavor to the fish. If you can’t get it, substitute regular flour.)
– olive oil
– garlic powder, salt, and black pepper or cayenne pepper

Steps:
1. Thaw tilapia until soft. (The individually wrapped type takes only about 10 minutes to thaw in a bowl of cool water.)
2. Spread 1 or 2 Tbsp brewer’s yeast on a plate and sprinkle with the seasonings to taste. Take a piece of tilapia, pat lightly on a paper towel to remove extra water, and lay each side in the yeast so that it is uniformly coated. You’ll need to add more yeast to the plate as you go if you’re making several servings.
3. Heat a frying pan on high on a back burner of your stove (so you won’t get splashed later). When the pan is hot, add enough olive oil to make a thin layer across the bottom and begin placing tilapia in the pan. (If you don’t get a pleasant sizzling sound, add more oil.)
4. Place as many filets as will fit easily in the pan at once. For typical 4 oz filets, flip after about 2 minutes and cook reverse side for about 3 minutes more. Thicker filets will take longer; if very thick, you can decrease the heat and cover the pan to complete cooking. As each filet is finished, set it on a plate covered with paper towels to blot off excess oil.
5. Remember to say grace before you dig in!

Side dishes that would complement the tilapia include:
-Rice and beans
-Sauteed broccoli, onion, and peppers; any grilled or sauteed veggies
-Polenta with marinara
-Tortilla chips and salsa
(To pair with Italian foods, season the tilapia with black pepper and lots of garlic; to pair with Tex-Mex foods, use cayenne pepper and some garlic.)

Happy eating!

Cherie