Fish as a protein choice is a great one when you consider the nutritional benefits. First of all you would have to agree that after eating fish you don't have that heavy stuffed feeling you sometimes get after finishing a big fat steak. With only 93 calories in a cooked 3.5 ounces of tilapia you can eat your way thin with this one.
Delicately flavored, the white meat of the tilapia is extremely versatile. You can poach, fry, bake, broil, or grill it. Prepare it plain, marinated, doused with salsa, or just with simple herbs and the end result is delicious.
If you choose to marinate keep it short. The acid in most marinades will start to cook the meat (as in Ceviche) if left too long.
My father was a passionate fisherman in his spare time and brought home many a fillet of red snapper and yellow tail. Mom believed in keeping it simple no matter which variety of fish it was. Dad always thought she had whipped up some kind of fancy sauce to use on it but in fact, it was just plain old mayo which, when cooked, takes on a whole new dimension of flavor. We always used original Helmann's growing up but when they came out with the 'lite' variety, we switched. Unlike most lower fat products where you lose some of the great flavor, this one retains the great taste you expect with less fat and fewer calories.
Ingredients...
- Tilapia - 2 fillets per person generally
- Salt & Pepper
- Mayonnaise (1 tablespoon per fillet)
- Lemon Juice (fresh is best)
After you've tried it the simple way you may want to be creative the next time. Try sprinkling your fillets with more than just S & P. Add a little paprika, some garlic powder, and/or top with a touch of dill.
Here's how you do it...
- Prepare a pan with foil or parchment.
- Sprinkle each fillet with salt & pepper (and other herbs as you choose)
- Spread each fillet with mayonnaise.
- Drizzle with fresh lemon juice.
- Broil approximately 5 minutes or until the mayo topping bubbles and begins to brown. Do not overcook.
Serve and enjoy!
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