Fish, more fish
January 29, 2008, 7:12 pm
Filed under: Uncategorized

My big New Years resolution was to improve the quality of the food I prepare and eat. A subset of this involves fish. I don’t know much about preparing fish, and tend to be a little leary of it. However, through careful piddling around I have come to the conclusion that Tilapia is where it’s at for me. It’s sweet and mild, no fishy over or under tones, I can get a 4 lb box of it for $10, which will make 2 meals.

I can also negate any nutritional value it may have by frying it, so I’ve been looking for non-frying alternatives. Last night I made pan-seared fish with a lemongrass mayo. Yum.

(a hint…if you ever come up on lemongrass, buy a bunch of it, prep it and freeze it. Then you’ll have all the appearance of fresh lemongrass in your cooking without having to send to California, wait 2 weeks, and hope it’s not all dried out when you get it.)

Crispy pan-seared tilapia

3 egg whites
1 teaspoon soy sauce
Beat the egg whites and soy sauce together until soft peaks form. Then:

8 Tilapia fillets
1/2 cup flour, sifted
salt and pepper
Season the fish with the salt and pepper, then dredge in the flour, knocking off the excess.
Dip the fish in the egg whites, coating them well. Roll them around in:

2 cups of rice krispies cereal, lightly crushed

Add a little oil to a non-stick skillet, and get it nice and hot. Pan sear the fish until golden brown, maybe 2 minutes to a side, and lay the fillets on a cookie sheet. Put in a 300 degree oven while you work on the rest of the meal.

The fish scorches easily, I learned this the hard way by using a cast iron skillet instead of a nonstick one, so you will have to keep an eye on it. Since it’s going in the oven to finish, you don’t need to worry that it’s not quite done in the skillet.

Lemongrass slaw
5 stalks lemongrass, just the tender white part, cut into 1 inch pieces
small handful of fresh cilantro
3/4 cup mayonnaise
juice of 1 lime
1 green onion, cut into 1 inch bits
tablespoon soy sauce
tablespoon rice vinegar
Whizz all this up in a food processor, until it is smoothish with no chunks. Taste and adjust seasoning
Set aside 1/4 cup of it to use in the slaw. Use the rest as a sauce with the fish.

generous handful of snow peas, slivered lengthwise
1 whole bell pepper, slivered much like the snow peas
1 carrot, use your vegetable peeler to slice into ribbons, the same size as the other stuff
1 very generous handful of fresh mung bean sprouts
Toss all this with a 1/4 cup of the lemongrass sauce.

Almond Rice:
3 cups water
1-1/2 cups white rice
1 tsp salt
Cook according to directions
1/2 cup toasted sliced almonds
1 green onion sliced thin
1/4 teaspoon toasted sesame oil (if you have it, if you don’t, go get some)

Even #4 liked this meal, and he pretty much only ever wants to eat chicken fingers.


3 Comments so far
Leave a comment

Yum, I like the idea of using rice crispy’s. Esp. when I compare the cost of panko to that of cereal. I like using potato chips or Ritz crackers too. Except then I finish off the left over snackys. I have a great recipe for baked tortillia tilipia with chipolte creme if you are intressted. Distacts you from any fishy taste.

Comment by labmunkay

Absolutely I’m interested! I love chipotle anything.

Comment by rootietoot

Tortilla Crusted Tilapia

4 tilapia fillets
I bag multi colored tortilla chips
1 jalapeno pepper, seeded and coarsely chopped
1 teaspoon lime juice
1/4 cup fresh cilantro
1/2 teaspoon chili powder
1/4 teaspoon ground cumin
1 teaspoon seasoning salt
1 egg, beaten

Throw every thing except the fish and the egg and process till fine. Beat egg, dip fish in egg and coat with chipy mix-press it in. Place on lightly greased pan and bake at 375 for around 15 minutes.

Chipolte Creme Sauce

Ranch dressing
sour creme
canned chipolte peppers

This I make to taste, I use around 3/4 cup sour creme to 1/4 cup ranch dressing. I mix the sauce from the peppers into the mix first then add the chopped peppers depending on how hot I can take it.

Comment by labmunkay

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