Karen’s Oven Baked Tilapia Servings: 6 You’ll need: 6 Tilapia fillets 2 Tbsp. fresh lime juice 2 tsp. garlic powder 2 tsp. paprika 1/2 tsp. Cayenne pepper Fresh ground peppercorns 4 Tbsp. Extra Virgin Olive Oil Preheat oven to 425 degrees F. Using a medium (preferably non-stick) baking sheet, spray or brush the EVOO (Extra Virgin Olive Oil) where the Tilapia fillets will be placed. Carefully place the fillets on the baking sheet, flat side down and gently brush the remainder of the EVOO on the tops of the Tilapia fillets. Next, brush the fresh lime juice over the tops of the fish fillets. Sprinkle about 1/2 tsp. of garlic powder and 1/2 tsp. of paprika, just a shake of Cayenne powder and a couple of twists of fresh ground peppercorns over the tops of the fish fillets. Put in the center oven and bake, about 6-7 minutes, until the edges are slightly browned. If the Tilapia fillets are not getting cooked evenly then rotate the pan and bake an additional 2-4 minutes or until completely done. Karen’s Note: Serve with my Mango and Jalapeno Salsa (recipe below) over the top and along with some fresh steamed veggies. My picture shows a serving suggestion of some baby carrots, steamed for about 10-12 minutes (or until fork tender). In the last 2-3 minutes of steaming I added some Kale leaves for a healthier vegetable that compliments this spicy, yet tasty, baked fish. Karen’s Mango and Jalapeno Salsa Servings: 6 You’ll need: 1 ripe, but firm mango, peeled, seeded and diced 1/8 cup red pepper, seeded and diced 1/8 cup small Vidalia or sweet onion, diced 3 Tbsp. Tamed Mezzetta’s sliced jalapenos, drained and diced 2 Tbsp. fresh lime juice Mix all ingredients in a medium bowl. Serve this tasty spicy and sweet Mango and Jalapeno Salsa over the Oven Baked Tilapia. Karen’s Note: This salsa can be made ahead of time: Fresh Mango and Jalapeno Salsa can be stored chilled for a day or two, prior to serving. It is also a great topping for our Key West Grilled Chicken Breasts or Egg and Potato Frittatas (recipe posting soon).
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Asparagus is rich in vitamins A and K and a good source of saponins, which possess anti-cancer properties and the potential to improve blood pressure. Asparagus also contains a prebiotic called inulin, which promotes a healthy digestive tract. Fresh Asparagus is one of the easiest green vegetables to prepare. It cooks quickly and pairs well with citrus and herbs. Serve this dish with any fish, grilled tilapia or grilled chicken breast. (see recipe links below) 4-5 servings You’ll need: 1 lb. Asparagus, bend to snap tough parts off and rinse thoroughly 4-5 large Monterrey mushrooms, cleaned, stems cut off and sliced 1-1/2 Tbsp. minced garlic 3 Tbsp. extra virgin olive oil 1-1/2 Tbsp. lemon juice 1 Tbsp. parsley flakes 1 Tbsp. poultry seasoning 1/8 tsp. ground sea salt (optional) 1/4 tsp. ground black peppercorns Non-stick olive oil spray Preheat oven to 400 degrees Fahrenheit. Spray a baking sheet with Non-stick olive oil spray. Arrange Asparagus in a single layer in the center of the baking sheet. On the outside of the baking sheet, along the lipped edges, arrange the sliced mushrooms in a single layer. In a small bowl or Pyrex measuring cup, whisk together the garlic, lemon juice, EVOO, parsley and poultry seasoning. Pour the dressing mixture over the sliced mushrooms and asparagus, using a pair of silicone coated tongs, move the stalks around to make sure that each stalk is coated. Then add freshly ground (optional) sea salt and black pepper all around the tops of the asparagus and mushrooms. Bake for 10 minutes. Take out baking sheet and using coated tongs, mix the mushrooms for proper browning. Put back into oven for an additional 2 minutes, or until asparagus is tender and mushrooms are nice and brown. Serving Suggestion: Use the coated tongs to transfer the asparagus to one end of an oblong serving platter and leave tongs on the platter. Put mushrooms and roasted garlic, along with other drippings, into a small serving bowl. Serve the small bowl at the other end of the oblong platter with a regular (un-slotted) serving spoon. Karen’s Note: I enjoy the bright green color and complimentary fresh taste of the asparagus served with fish or grilled chicken. My family loves the garlic roasted mushrooms served right on top of my husband Frank’s Grilled Tilapia in a Pouch or Key West Grilled Chicken Breasts and Pineapple. Servings: 50 You’ll need: 1/2 cup natural (low sodium) peanut butter* 1 cup Splenda for baking ¼ cup unsweetened cocoa powder ¼ cup canola oil ¼ cup unsalted butter 1 tsp. vanilla extract 1/2 cup fat-free milk 3 cups uncooked quick oats Mix together in a medium saucepan the natural peanut butter, Splenda, cocoa powder, canola oil, unsalted butter, vanilla extract and FF milk over medium heat. Stir continuously, until completely melted. Bring to a full rolling boil. Remove from heat and stir in quick oats and mix completely. Using a teaspoon drop onto wax paper and let cool. Refrigerate for about 3 hours or overnight. Karen’s Note: My Low Sodium / Healthier No Bake Cookies are best kept in a sealed container in the fridge and served cold with a nice glass of fat free or low fat cold milk, or a cup of hot coffee, hot tea or hot cocoa. *If you find and use a Natural Peanut Butter that is “crunchy” – be sure to use 3/4 cup, instead of 1/2 cup. On this Healthier No Bake Cookie recipe, the more natural the peanut butter, with no sugar and sodium, the better. |
Karen VerduscoAlways reinventing myself by creating new recipes or craft ideas. All photos are genuine. Please send me an email or recipe you liked or tried. Categories
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