#fitbyforty- a few favorite fish recipes

thai style tilapia with coconut curry broth

2 tsp. olive oil

4 shallots, finely chopped

2 1/2 tsp. red curry paste, or 2 tsp. curry powder

2 C. low sodium chicken broth

1/2 C. light coconut milk

 2-4 tilapia fillets

1/2 C. coarsely chopped cilantro

2 scallions, green part only, thinly sliced

2 Tbsp. fresh lime juice

in a lare saute pan, heat the olive oil over moderate heat. add the shallots and cook, stirring occasionally, until they begin to brown, 3 to 5 minutes. add the curry paste (powder), stirring until fragrant, about 30 seconds.

add the chicken broth and coconut milk. simmer until reduced to 2 cups, about 5 minutes. season the fish with pepper and add to the pan. when all fish has been added, gently shake the pan to coat the fish with the sauce.

cover and cook until the fish flakes easily with a fork, about 7 minutes. remove fish from pan, add the cilantro, scallions and lime juice to the sauce, season to taste. when ready to serve, ladle the sauce over the fish. I served this with brown rice and broccoli. 

tilapia with a kick

1 tsp of each of the following:  paprika, ginger, black pepper, dried mustard, oregano, chili powder and a pinch of cayenne pepper.

1/4 C. extra virgin olive oil

3 gloves of garlic, minced or pressed

4 tilapia fillets

preheat oven to 400 degrees. line a baking sheet with parchment paper.

in a medium bowl combine the olive oil, garlic and seasonings. dip each fillet into the seasoning and place it on the baking sheet. pour any remaining seasoning over the fillets on the sheet and place the baking sheet in the oven. bake for about 10 minutes or until fish flakes easily with a fork.

baked mediterranean tilapia

3 large vidalia onions or other sweet onion, sliced 1/4" thick

4 medium tomatoes, sliced 1/4" thick

4 Tbsp. fresh basil, chopped or 2 Tbsp. dried basil

8 garlic cloves, chopped

fresh ground black pepper

4 Tbsp. olive oil

4 tilapia fillets

preheat oven to 375 degrees. peel and slice onions, keeping the rings together.  transfer the sliced onion to a skillet. with some olive oil, sauté the onion over medium heat until onions are translucent. in a baking dish arrange half of the onion slices to cover the bottom of the dish.  place the fillets on top of the onions.  sprinkle the basil and pepper over the fish (you could also top the fish with some kalamti olives if you so desire). place the remaining onion slices and the tomato slices on top of the fish and place pan in the oven. bake, uncovered for 12 to 15 minutes, or until fish flakes easily with a fork.

baked garlic lemon tilapia

4 tilapia fillets

4 garlic cloves, crushed

4 Tbsp. butter

4 Tbsp. lemon juice

fresh parsley, chopped (about a 1/4 cup)

pepper

melt butter in a small sauce pan on low.  add garlic and saute on low for about 1 minute.  add the lemon juice and remove from heat.

spread about 1 Tbsp of olive oil in bottom of baking dish.  place fish in the dish (hehe!), season with pepper and then pour the lemon butter mixture on top of the fish.  top with the chopped fresh parsley and bake at 400 degrees for about 15 minutes or until fish flakes easily with a fork.

i served all of these dishes with brown rice or jasmine rice.