Saturday, May 23, 2009

HEALTHY PAN FRIED TILAPIA FISH


My love for fish is growing day by day but I restrict eating too much due to health reason. But once in a week is good so today I thought of preparing one of my favorite fish Tilapia. This pan fried tilapia recipe is fuss free , you don’t have to sweat too much in the kitchen yet very delicious and healthy quick meal is prepared within minutes. . So give it a try and let me know whether you like it or not.

INGREDIENTS:

Tilapia fish fillets 4
Olive oil 4tbsp
Honey 1tbsp
Lemon juice 3tbsp
Fresh parsley 1 tbsp (finely chopped)
Baby carrots 6 (whole, peeled and
blanched)
Cherry tomatoes 4
Baby potato 4 (boiled)
Spinach leaves 2 to 3 (blanched)
Broccoli 4 piece (blanched)
Macaroni 1 small bowl
Parmesan cheese 2tsp
Mayonnaise 2tsp
Salt and pepper according to taste
Bread croutons 2 to 3
Balsamic reduction 4 to 5 drop (for garnish)
Fresh rosemary 2 sprigs


PROCEDURE:

Marinate the fish fillets with salt ,pepper,1tbsp of lemon juice,1/2 tbsp of olive oil and chopped parsley. Keep aside. In the meantime prepare the vegetable and macaroni.
Boiled the macaroni as per instruction drain of the extra water and now mix salt pepper, mayonnaise and parmesan cheese and put in a small bowl. Now put a pan on flame give 2 tbsp of oil and shallow fry the marinated tilapia fish. Now put the pan again on flame give 1½ of olive oil , 1tbsp of honey and 2tbsp lemon juice stir and put the blanched carrot, potatoes toss and put off the flame then put the cheery tomatoes and spinach leaves toss again. Everything is prepared, now it’s time to arrange the whole things in appetizing way. Take a white serving plate put the blanched broccoli in the middle and above it place the pan fried tilapia and sprigs rosemary. Take the small bowl of macaroni with some bread croutons above it place it on one side of the plate( you can avoid this part if you are a strict weight watcher) and the glazed vegetables beside it . You can garnish the plate with few drop of balsamic reduction. Now your colorful meal is ready.

BE HAPPY AND STAY HEALTHY.



3 comments:

forexwatch said...

I prefer the Kurau. What happen to Kurau ? It's being replaced by Tilapia. If you are interested in Forex, please visit: http://myforexwatch.com and http://myforextradingplatform.com

Ricardo said...

Very underrated Tilapia fish I cooked with it before is lovely, as you exemplified with this super dish ..looks delicious and wholesome. thx :) xx

Monika Borua said...

Very nice and informative blog posting. Among all the fish, tilapia fish is Awesome! Tilapia fish farming is very profitable and easy. I like tilapia fish dish very much for it's unique taste and nutritional value.