spice rubbed tilapia

This is one of our favorite ways to eat fish!

 

This is the spice mix that inspired it:
Extra virgin olive oil
1 tsp ground coriander
1 tsp ground cumin
1 tsp paprika
1 tsp onion powder
1 tsp black pepper
sprinkle of salt

I typically mix it up a little, but its usually equal parts cumin, paprika, pepper and then a mix of other things.  Some options are: seasoning salt, Tony Chachere's or garlic powder.  All you do is rub olive oil on the fish and then pat on the seasoning mix.  Let sit for at least 30 minutes and then grill or bake! 

Blackened Tilapia

I mentioned this in a previous Menu Plan Monday, using this link. When I went to make it, I realized I didn't have a lot of the spices, so I ended up changing it a lot. Here's the jist of what I made:

1 cup brown rice
dash red pepper flakes
Jamaican Jerk seasoning
dash thyme
pinch garlic salt
2 tbsp smart balance light
juice of 1 lemon
1/2 can corn
chopped fresh cilantro
2 6oz tilapia fillets

-Heat oven to 400 (or appropriate temperature)
-Cook rice as package directs
-Combine spices in a shallow bowl
-Melt butter in saucepan over medium heat and add lemon juice
-Dip each fillet in butter (both sides) and then spices (both sides)
-Heat skillet to medium-high heat and add tilapia fillets
-Cook fish until blackened, about 2 minutes per side (turn heat down if it starts to smoke)
-Transfer fish to a baking dish and bake for about 8-10 minutes (or until done)
-Stir corn into rice and serve fish over this mixture. Garnish with cilantro.

I didn't specify how much Jerk seasoning I used because I really have no idea. I used a lot, and loved it, but Bart actually thought it was a little too spicy. So you should adjust that according to your tastes. I will absolutely be making this again, many many times. The tilapia's mild flavor really absorbs the seasonings. Hope you enjoy!

Tilapia

Here is another weight watchers recipe that ended up being really good! The last time I made tilapia it was pretty fishy, so I am so glad this one turned out better.

Ingredients:
1/4c white wine, dry
1/4c tomatoes, seeded and chopped (I omitted)
2 tbsp lemon juice
2 tbsp capers, drained (I omitted)
1 medium garlic clove, minced
1/2 tsp dried basil
1 1/2lbs tilapia, four 6 ox pieces
1/2 tsp salt
1/4 tsp black pepper
1/4c all purpose flour
1 spray cooking spray
1 tbsp olive oil
2 tbsp light butter
2 tbsp chopped parsley

Combine first 6 ingredients, stirring well with a whisk; set aside.
Sprinkle fillets with salt and pepper. Dredge fillets lightly in flour and coat both sides with cooking spray.
Heat oil in large nonstick skillet over medium-high heat. Add fillets, cook 3 minutes. Reduce heat to medium, turn fillets and cook 3 minutes or until fish flakes easily when tested with a fork. Remove from pan.
Add wine mixture to pan; cook 30 seconds, stirring constantly. Remove from heat, stir in butter until metled. Spoon wine mixture over fillets; sprinkle with parsley.

Serves 4, one serving is about 250-300 calories.

I ended up not dredging in flour, but I'm sure it would be delicious to do that. Hope you enjoy!