We love fish in our house! We have it at least once a week. Though I would love to have salmon all the time, it clearly is not the most economical choice. Therefore, we usually have tilapia. I love playing with different ways to marinate and/or prepare tilapia to give us a nice variety. The best thing about a pan preparing tilapia dinner (or even grilled fish dinner) is that it is a quick one to prepare. And, even if you buy frozen fish fillets, they defrost quickly so you can get them out in the morning and they are ready to marinate by lunch. They marinate quickly and easily so if you forget you can marinate just a few minutes before cooking. Here is one of our favorites (PS – this is a great, heart healthy dinner.)
• Tilapia fillets (one or two per person)
• Garlic Powder
• Lemon juice
• Brown rice or wild rice
Thaw tilapia fillets (if frozen) and then put in bowl to marinate. Mix with lemon juice to coat, rosemary, thyme, basil and garlic powder to taste. Let marinate for at least 15 minutes (can be marinated overnight).
NOTE – may need to start rice first if not using quick preparing rice.
Spray deep skillet with non-stick spray. Place tilapia in skillet, add more lemon juice to coat (can use white wine as well), add more herbs to taste. Cook on low, turning over occasionally, checking to ensure not sticking to pan, until fish is white and flakey. Does not take long, maybe 15 minutes. (same for grilling).
While cooking, prepare vegetables and rice. Fish may fall apart, can serve in parts.
Serve with vegetables and brown or wild rice. Can serve fish over the rice if preferred.
**You can get tilapia fillets, individually frozen, at Aldi or most grocery stores. Most of the time, adults require one-and-a-half to two fillets each.