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Tilapia, It’s what’s for Dinner

January 21, 2013

We recently bought a giant bag of frozen Tilapia fillets while at Costco and I’ve been testing out different preparations and ways to incorporate it into dinner. I like Tilapia because it doesn’t have the really strong fishy taste and because it has a blank slate in cooking and absorbs flavors really well. It’s the perfect fish to use with different sauces because it will highlight the flavors without drowning it out in the typicaly fishy flavor.

Honey Jalapeno Tilapia

I love playing with spicy and sweet flavors with these non-fishy fish so I decided to kick it up a notch by pan frying it with a thick coating of Zane and Zacks Honey Jalapeno sauce. If you haven’t realized yet that I’m a huge fan of Zane and Zacks Honey Company sauces you soon will. I love them as marinades or to top off a fresh grilled/seared cut of meat. Using sauces can add a ton of flavor without a ton of calories. I

Honey Jalapeno Tilapia Recipe

2 Fillets of Tilapia
1 TBLSPN Butter
2 TBLSPN Zane and Zacks Jalapeno Honey Sauce
1 Leek
2/3 cup of cooked Quinoa

Little Extras to make it awesome: Guacamole and Harry and David’s Mango Salsa

Cooking Instructions:

  • Place pan on medium heat.
  • Chop Leeks into small pieces. Place leeks and butter in hot pan, stirring to make sure they don’t burn.
  • Place Tilapia on top of leeks. Use 1/2 teaspoon of Honey Jalapeno sauce on each fillet. Place lid on pan and cook for 5 minutes. Turn the Tilapia over and place the remaining 1/2 teaspoon of Honey Jalapeno sauce across the fillet. Cook for an additional 3-4 minutes or until the fillet is light and flaky.

Serve on top of the bead of quiona, and add a dallop of guacamole and Harry & David’s Mango Salsa. Voila! Enjoy!

Nutrition and Health of Tilapia

Tilapia is low in saturated fat, calories, carbohydrates and sodium, and is a good protein source. It also contains the micronutrients phoshourus, niacin, selenium, vitamin B12, and potassium. Farmed Tilapia have low levels of Mercury. If you’re looking for a good source of low-fat protein Tilapia is a great option.

But Tilapia is not all upside. Most people increase the amount of fish in their diet because they are looking to increase their intakes of Omega-3 fatty acids. Unfortunately Tilapia have low levels of Omega-3 fatty acids and a relatively higher proportion of Omega-6, unlike Salmon and Trout which have higher levels of Omega-3’s instead of Omega-6.

What does this mean to you? If you’re eating Tilapia solely for the increase in Omega-3’s you’re missing the mark; however it’s still a good low-fat source of protein. Watch your intake of foods high in Omega-6 and vary up the types of fish you’re eating on a regular basis. Don’t just limit yourself to one type of fish!


From → Diet, Recipes

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