Parmesan Crusted Tilapia Fillets

 

Recipe from All Recipes

Husband-Tested in Alice's Kitchen

Serves 4

Usually my husband and I eat a whole food plant based or vegetarian diet.  On rare occasions, we enjoy eating fish.  Mother was visiting for her 86th birthday and she loves fish, so I tried this recipe and it was so dang good.  I read the reviews and took the advice from some of the reviewers and added garlic powder and panko.  They also recommended baking the fillets atop a cooling rack to prevent them from becoming soggy.  If you've got a hankering for some fish, try this one out.  It's a keeper.

¾ cup grated Parmesan cheese 

½ cup panko (optional)

2 teaspoons paprika

1 teaspoon garlic powder (optional)

1 tablespoon chopped fresh parsley

Kosher salt, to taste 

Freshly ground black pepper, to taste

4 tilapia fillets

Olive oil spray

Preheat oven to 400 degrees F (200 degrees C). Line a baking sheet with parchment paper or silicone mat. If you wish, place a cooling rack on top of the parchment paper lined baking sheet. This will help keep the fish somewhat crispy on the bottom.

Whisk Parmesan cheese, panko (if using), paprika, parsley, salt, and pepper together in a shallow dish.

Coat tilapia fillets with olive oil spray and press into the Parmesan cheese mixture, generously coating both sides. Arrange coated fillets on the prepared baking sheet or atop of the cooling rack. Bake in preheated oven until the fish flakes easily with a fork, 10 to 14 minutes.

Nutritional Information: (1 of 4 servings) Calories: 209.8; Protein: 28.9; Carbohydrates: 1.3g; Dietary Fiber: 0.5g; Sugars: 0.3g; Fat: 9.3g; Saturated Fat: 3.4g; Cholesterol: 54.2mg; Vitamin A Iu: 847IU; Niacin Equivalents: 6mg; Vitamin B6: 0.5mg; Vitamin C: 3.5mg; Folate: 9.4mcg; Calcium: 204.6mg; Iron: 0.7mg; Magnesium: 40.6mg; Potassium: 506.2mg;; Sodium: 280.1mg; Thiamin: 0.1mg; Calories From Fat: 83.9

Pistachio-Crusted Cod

Recipe from Everyday Food

Husband-Tested in Alice’s Kitchen

Serves 4

Quick to prepare, this fish dish is a perfect way to have a scrumptious meal after work.  Pictured is how I served it with late summer produce.  I roasted Delicata Squash drizzled with a bit of olive oil and sprinkled it with thyme along with apples slices at 425F for 15 minutes and as it was roasting, I prepared the fish.  I added the baking sheet with the cod to another rack in the oven and added 14 minutes to the timer. When the timer went off, everything was cooked to perfection.  While the fish, squash and apples were cooking, I sliced up some local tomatoes and cut up a lime.  Delish!

4 cod fillets (about 6 oz. each) OR other firm white fish

Sea salt, to taste

Freshly ground pepper, to taste

½ cup unsalted pistachios, no shells

½ cup packed fresh parsley

1 large clove garlic

3 Tablespoons olive oil

Lemon or lime wedges for serving

Preheat the oven to 425F.  Line a rimmed baking sheet with parchment paper.  Place the fish fillets on the sheet; season with salt and pepper, and set aside.

In a food processor, pulse the pistachios, parsley, and garlic until coarsely chopped, about 15 seconds. (I used a mini food processor and it worked just fine.) With the machine running, add the oil in a steady stream; blend until the mixture is finely chopped.  Season with salt and pepper.

Top the fish with the pistachio mixture.  Roast until the fish is opaque throughout, 12-14 minutes.  Serve with lemon or lime wedges.

Nutritional Information: (1 of 4 servings) 307 calories; 18.5 g fat (2.5 g sat fat); 30.4 g protein; 4.9 g carb; 1.8 g fiber

Spicy Sautéed Fish with Olives and Cherry Tomatoes

4 Servings

Recipe from Candida Sportiello, Ventotene, Italy via Bon Appétit

Husband-Tested in Alice’s Kitchen

This is one of our favorite meals and it’s so quick and easy to make.  This dish is pretty enough and tasty enough to serve guests.  Serve with brown rice and a salad or steamed vegetables for a healthful dinner.

¼ cup olive oil

2 pounds tilapia, red snapper, or orange roughy fillets

½ cup chopped fresh parsley

½ teaspoon dried crushed red pepper

4 cups cherry tomatoes, halved (You can also use sun gold tomatoes as I did for the photo.)

1 cup Kalamata olives, chopped

6 garlic cloves, minced

Heat olive oil in heavy large skillet over medium-high heat. Sprinkle fish with salt and pepper. Add fish to skillet and sauté until just opaque in center, about 3 minutes per side. Transfer fish to platter. Add parsley and crushed red pepper to same skillet; sauté 1 minute. Add tomatoes, olives, and garlic; sauté until tomatoes are soft and juicy, about 2 minutes. Season sauce with salt and pepper; spoon over fish.

Salmon with White Beans

Recipe from Everyday Food

Husband-Tested in Alice’s Kitchen

Be sure to add this to your regular meal rotation.  Not only is it delicious, but it’s quick and easy to make. Salmon provides Omega 3 and protein and the beans are full of good-for-you fiber.  In a separate saucepan, steam up some fresh broccoli for a colorful and healthful side dish.  Be sure to prep the ingredients before beginning because this dinner comes together very quickly.  Start out sautéing the beans and rosemary. They create a bed for the salmon, acting as a steamer basket within the lidded skillet.

3 Tablespoons olive oil

2 cans (15.5 ounces each) cannellini beans, rinsed and drained

1 Tablespoon finely grated lemon zest (from 1 lemon), plus wedges for serving

½ teaspoon chopped fresh rosemary

½ cup chicken broth

4 salmon fillets (4 to 6 ounces each)

Coarse salt and ground pepper

½ cup fresh parsley

In a large skillet, heat oil over medium. Add beans, zest, and rosemary and sauté until fragrant, 1 minute. Add broth and salmon to skillet and season with salt and pepper. Cover and cook until salmon is opaque, about 10 minutes. Sprinkle with parsley and serve with lemon wedges.

Be sure to have all the ingredients prepared before you start cooking because
this meal comes together quickly.  By the time you set the table and clean up
your prep area, dinner will be done.  Steam or roast your favorite veggies as a
side dish to this meal.

Homemade Whole-Grain Crusted Baked Fish Sticks with Herb Dipping Sauce

Serves 4

Recipe from Everyday Food

Husband-Tested in Alice’s Kitchen

Once you’ve made these homemade fish sticks, you will never again consider eating frozen fish sticks in the box.  These are great and deserve to be in your regular meal rotation.  To make these even more healthful, use whole-wheat Panko crumbs and replace the mayo with non-fat plain Greek yogurt. 

1 large egg, lightly beaten

Kosher salt and freshly ground pepper

2 cups whole-wheat Panko crumbs or whole-grain bread crumbs

1 Tablespoon Old Bay Seasoning or other favorite seasoning

2 Tablespoons olive oil

1 ½ pounds tilapia or cod fillets

½ cup light mayonnaise or  non-fat plain Greek yogurt

¼ cup fresh parsley, chopped

1 Tablespoon Dijon mustard

2 teaspoons prepared white horseradish
1 Tablespoon fresh lemon juice, plus lemon wedges for serving

Preheat oven to 475, with racks in top and bottom third. Line two baking sheets with aluminum foil; set aside.

To make fish sticks, cut fillets in half lengthwise and then again crosswise.

Place egg in a wide shallow bowl; season with salt and pepper. In another bowl, combine panko, Old Bay, and oil. Dip tilapia into egg, shaking off excess, then into panko mixture, pressing to adhere. Place on prepared baking sheets.

Bake until lightly browned, 12 to 15 minutes, rotating sheets from top to bottom halfway through. Meanwhile, in a small bowl, stir together mayonnaise, parsley, mustard, lemon juice, and horseradish; season with salt and pepper. Serve fish sticks with sauce and lemon wedges on the side.

Homemade Fish Sticks & Herb Dipping Sauce with
mashed sweet potato & sauteed snow peas and peppers