TILAPIA – FAST, EASY, RECIPES FOR ALL AGES

As I wrote last week, I heard a morning talk show guest describe her issues with the traditional ‘fish-on-Friday’ Lenten fasting schedule. She hated having to stop to buy fresh seafood after work and needed some easy, quick child-friendly recipes to avoid a battle over dinner. Realizing there must be many people with the same problems I’ve chosen two globally known fish from the top 5 commercial favorites, salmon and tilapia to write about. Last week I offered salmon recipes and this week it’s tilapia’s turn.

I picked these two because they’re very different in taste and texture, which gives variety, but they’re also 1) Available, all year, fresh and frozen, 2) Accessible, from individual frozen fillets in Dollar Stores, to frozen multi-packs and fresh in supermarkets to freshly cut in fish markets 3) Affordable, with such a range of outlets there is something to fit every wallet and 4) Sustainable, both are still plentiful in the wild and very successfully farmed.

Both salmon and tilapia are ancient fish, valued for millennia as food and both have sub-species which live in salt or fresh water. However, salmon are migratory, ranging over vast expanses of ocean and tilapia remain localized but have been transported around the globe wherever the water remains above 45 deg. F. and quickly acclimate. Thought to have originated in Africa, they reached the Mid-East by Biblical times and were the normal catch from the Sea of Galilee, earning them the name ‘St. Peter’s Fish’.

Over 400 years ago, Japan imported tilapia to start a sustainable food source. Since then many other countries have followed suit and they are widely farmed. Tilapia have also been introduced for environmental reasons, because they eat a wide variety of vegetation. They not only adapted to, but have become important part of the ecology of the Saltan Sea and are often used around power plants to remove the algae, which quickly grows in the warm water generated there.

However this doesn’t always win them the white hat. Though not aggressive, they have a voracious appetite and multiply fast, often crowding native species and depriving them of food. One of the reasons for Tilapia’s successful sustainability is that they don’t deposit their roe for predators to find. They carry it in a pouch in their mouth and release the fry as they hatch.

Tilapia, depending on species, can range from 24-13 inches in length and weigh from 9.5 to about 3 lb. They are lean, with white fine flaked meat, a mild taste and a sweet flavor and interchangeable with most recipes for flounder or sole. They are mercury free, high in protein and low in carbs, calories and sodium but higher in Omega 3 fatty acids than salmon. Since they are vegetarians they are also free from any of the toxins which may affect prey fish.

Quick cooking, with a wide variety of preparation and no skin, tilapia are an excellent way to introduce children to seafood, while giving yourself a break in the kitchen. Go further, buy the frozen fillets and have them waiting for you when you at home. 7 of the following recipes, marked with a*, can be prepared without thawing, just add 5 min. to the cooking time.

*COCONUT TILAPIA: Serves 4 This is my own recipe and lighter than the standard. The coconut can be removed, the panko used alone or mixed with seasonings or replaced by crumbs. It’s the method that counts.
4 Tilapia filets – about 1lb
1 cup plain Panko
½ cup sweetened coconut flakes – toasted
½ cup + mayonnaise
Lemon pepper
Step I- Preheat oven to 350 deg. Toast coconut on a piece of foil until golden, about 4 min. watching that edges don’t burn. When cool mix with Panko.
Step 2 – Place fish on a lightly oiled cooking surface, a pan or baking sheet. Completely cover the tops with a thin sheet of mayonnaise, more like a veneer. Dust lightly with lemon pepper.
Step 3 – Sprinkle with Panko-coconut mix, and bake 8 min. per 1 inch width of filet, until top is golden, fish puffs slightly and edges bubble. Serve at once
Note: I put the breading mix in an empty herb bottle with a shaker top. It’s easy to apply, and any extra can simply be stored in the capped bottle.

Oven Fried Fish: Serves 4-Any fish filets, will do
Standard recipe ( From Light Menus by Louisa Mariano)
1 lb. fish fillets cut –about ½ inch thick
1 egg beaten
2 Tbs. milk
2 Tbs. cornmeal
2 Tbs. flour
¼ cup fine bread crumbs
Salt, pepper , seasoned salt
6 Tbs. melted butter
Preheat oven to 500 deg. In a shallow dish combine egg and milk. In a second dish combine everything else but butter and lemon. Dip fish first in egg mix then dry mix. Place on a baking sheet, drizzle with butter and cook 4-6 min. until fish flakes with a fork. Serve immediately with lemon wedges.
TIP:A sprinkle of paprika on top before cooking gives a lovely color.

SPINACH CENTERED FISH RING; 4 Servings
4 filets of a mild flavored white fish-tilapia, flounder, scrod
(2) 10 oz. boxes frozen chopped spinach -thawed
1 egg
1 envelope or 1 Tbs. bouillon granules either chicken or beef
1/8 tsp. ground nutmeg
Step 1-cut the fish filets lengthwise in half and form each filet into a ring, head to tail, securing with toothpicks. Place in a lightly greased close-fitting pan, but not with the rings touching.
Step 2 – Squeeze excess water out of the spinach and mix it with the egg and the bouillon
Step 3 – Fill the fish rings with the spinach and sprinkle the nutmeg over the tops.
Step 4 – Bake in a preheated 350 deg. oven about 20- 25 min. or until egg cooks and forms custard in the bottom of the pan. Serve at once with pieces of the custard as a garnish.
Alternatively for hearty appetites, form the halves of fish filets into only 2 rings and divide the spinach between them. Add 5 to 8 min, to coking time.

*MEDITERRANEAN STYLE FISH; Per Serving
This is a delicious way to cook fish and a wonderful way to serve vegetables. Mackerel is originally recommended but I find the technique works well with almost any fish fillet, though I prefer a white fish like Tilapia or Flounder. I use a variety of vegetables, cut beans, broccoli, usually peppers and always onions. For the tomatoes, anything goes, leftover sauce, any type fresh or canned. I allow for at least 1 ½ cups cooked vegetables, per portion. I like a dash of Tabasco or a sprinkle of cayenne added and maybe a touch of garlic powder too.
Microwave the diced raw onions, peppers and any others you’re using in a bit of oil for 1 min. Add any frozen ones and cook 1 min. more. Mix with any cooked items and the tomatoes or tomato sauce. Put in a pan, cover with the fish fillet. Lightly spray the fish with cooking oil and sprinkle with a little lemon pepper and paprika. Bake at 350 deg. 8 min. per 1 inch width of the fillet-at least 24 min. until fish flakes and vegetables bubble. Serve at once while very hot.
This is excellent with rice, or an ear of corn or a potato, split, microwaved until just soft, and broiled with a thin coating of butter until golden.

*FUSUIN TILAPIA: Serves 4
4 large Tilapia fillets
3 bunches scallions – also called green onions- trimmed of roots and course green stems
1 Tbs. garlic powder
1 Tbs. powdered ginger
3 Tbs. butter – divided
2 Tbs. oil
2 Tbs. Soy Sauce
½ cup Cream Sherry
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2 Tbs. brown sugar
Salt and pepper.
Drain the sweet potatoes. Using 1 Tbs. butter and the brown sugar, and if needed a bit of their own syrup, candy them, either in a skillet on the stove, or in a cooking oil sprayed pan in the oven, as per directions on the can. (I have been known to do this in the microwave, by melting the butter, dissolving the sugar in it, coating the potatoes well, covering and cooking on high for @ 3 min .in one minute intervals.)
Cut white and light green parts of scallions on and angle in 1 ¼ inch pieces. Set aside.
Melt 1 Tbs. butter and 1 Tbs. oil over medium heat, and gently sauté Tilapia, until it becomes white and opaque, adding more butter as needed about 5-8 min. You may need to do this in batches. Remove to a plate. Add the remainder of the butter and oil then the garlic and ginger to the pan and stir quickly to avoid clumping. Add the Soy Sauce, Sherry and scallion pieces. Stir for 30 sec. Reduce the heat to medium low. Return the fish to the pan and simmer until heated through, about 2 min. apportion the potatoes on the plates, in the center of each. Serve the fish decoratively leaning slightly against the potatoes. Spoon the scallions and sauce over the fish.
**NOTE: Sweet potatoes can be used straight from the can, leftover, fresh baked or cubed and boiled, even replaced by squash. It’s a matter of preference and what’s on hand.

*Herb Crusted Tilapia with White Wine: Serves 4
4 Tilapia fillets
4 Tbs. dried marjoram and/or parsley
3 Tbs. mayonnaise+
Lemon pepper
1/3 cup white wine—suggested Vermouth
Place the fillets in a pan or on a foil lined baking sheet. Spread a thin sheen of the mayonnaise over the fish, if still frozen, they may need a bit more. Sprinkle with a little lemon pepper, coat with 1 Tbs. each of herbs, pressing lightly to make them stick and pour the wine around. Bake at 350 deg. 15-17 min. until fish flakes. Serve hot with any pan juices poured over.

*Tilapia Dijon: Serves 4- From Eat Up and Slim Down by Jane Kirby and David Joachim
4 Tilapia fillets
2 Tbs. chopped parsley OR 1tsp. dried
4 large carrots in julienne
1 tsp. oil
2 tsp. Dijon mustard
1 tsp. honey
Salt and pepper
In a large microwavable dish, combine carrots oil parsley, salt and pepper, cover and cook on high 5 min, stirring once. Place fillets on top of the carrots, thick ends toward the outside. Combine mustard and honey and spread over fish and cook, covered, on high 2 min. Reverse fish with thick ends toward the center and cook 1-3 min. more until fish flakes. Allow to stand, covered 2 min. before serving.

Tilapia-Zucchini Kabobs: Serves 4- From Quick and Easy by Parragon Publishing
4 tilapia fillets
2 zucchini or yellow squash cut into 12 thick slices
12 cherry tomatoes
12 thick chunks or slices of slightly cooked white or sweet potatoes or carrots
1 lemon –quartered
8 skewers-if wood, soak in water first
SAUCE
4 bay leaves crushed
3 Tbs. olive oil
2 Tbs. lemon juice
¼ tsp. lemon pepper
¼ tsp. dried thyme
Cut the fillets in halves lengthwise and then into 2 strips each half. Roll the fish strips and thread alternately on the skewers with the vegetables. Place the skewers on a lightly oiled, foil lined baking sheet. Mix the sauce it ingredients in a bowl and liberally brush the skewers. Grill or broil about 4 inches from the heat about 10 min. or until fish is done, turning and basting often with the sauce. Serve hot with the lemon wedges.

*Tilapia Florentine: Serves 4
4 tilapia fillets-halved lengthwise
15-16 oz. spinach or kale- tough stems removed
1 small onion thinly sliced
SAUCE
2 Tbs. butter
2 ½ cups milk
2 Tbs. cornstarch
½ tsp. dried tarragon
1 bay leaf-crushed
½ tsp. lemon pepper
1 tsp. mustard powder OR 1 tsp. Dijon mustard
Pinch nutmeg
3 Tbs. grated Parmesan
Salt and pepper to taste
Lightly grease a large casserole. If using kale or field spinach, lightly blanch in boiling water and drain first. If using bagged salad spinach just rinse and drain. Place greens, tossed with onion in the bottom of the casserole. Roll the fish halves and place on top of the greens, skin side down. Dissolve the cornstarch in the milk with the next 5 ingredients. Melt the butter in a saucepan, when it foams add the milk mix, bring to a low boil and stir until it thickens; stir in the cheese. Pour the sauce over the fish and bake the casserole in a 400 deg. oven for 30-35 min. until it bubbles and is golden. Serve garnished with halved cherry tomatoes or tomato wedges.

*Southwest/Italian Seafood Packets: Serves 4 Almost any fish is recommended for this- From Eat Up and Slim Down by Jane Kirby and David Joachim
(4) 1 lb. fish fillets
½ cup thick salsa OR ¼ cup crushed tomatoes seasoned to taste with dried basil, dried oregano and garlic powder
8 large shelled shrimp
8 Cilantro, parsley or oregano sprigs or basil leaves
1 Lemon or Lime in wedges
Preheat oven to 400 deg. Cut foil or parchment paper into 8 pieces 1 inch longer than fish. Shapes, triangles or hearts make a nice presentation. Place a fillet on each of 4 pieces, top with 2 Tbs. sauce, 2 shrimp and 2 sprigs or leaves of herb. Cover with another piece of foil or paper and crimp edges to seal. Bake 10-12 min. Plate packets immediately and serve hot with fruit wedges. Cut an ‘X’ in the top of each packet to eat.