Monday, November 10, 2008

Oven-steamed tilapia fillets

First up: Oven-steamed tilapia. *

This recipe is incredibly versatile, so feel free to substitute with a different fish, starch, or veggie.

Two major bonuses to making these packets: They are quick to make, with very few prep dishes to clean up. Hooray!

Oven-steamed tilapia fillets (serves 4)

4 sheets of parchment, about 2 feet long each

1-2 limes, washed and sliced

1 sweet potato, peeled and sliced very thinly

4 tilapia fillets, 5-6 ounces each

1 zucchini, shredded or sliced

8 thick slices of sweet white onion

4 cloves garlic, minced

salt and pepper, to taste

6-8 tablespoons of sweet and spicy chile sauce, such as Mae Ploy (the generic ones taste exactly the same to me)

1.) Lay a sheet of foil on your kitchen counter. In the center, arrange one-quarter of your sweet potato slices.

2.) Top that with one-quarter of the zucchini, then garlic and onion, then the tilapia fillet.

3.) Drizzle one tablespoon (or more) of your chile sauce on the ingredients, and top with lime slices and salt and pepper.

4.) Fold the foil or parchment over the ingredients, and fold the edges to seal them in. Leave some room at the top for the steam. It should look a little like a paper lunch sack.

5.) Bake on a baking sheet at 450 degrees for about 15 minutes.

* If you love tilapia, try this tilapia chowder with fresh tarragon sometime. It's one of my new favorite dishes.

Today's food fact: Tilapia is now the fifth most popular seafood in the United States, according to the American Tilapia Association, a site hosted by the University of Arizona. But, according to a July article in Science Daily, "Farm-raised tilapia ... has very low levels of beneficial omega-3 fatty acids and, perhaps worse, very high levels of omega-6 fatty acids...
"The researchers say the combination could be a potentially dangerous food source for some patients with heart disease, arthritis, asthma and other allergic and auto-immune diseases that are particularly vulnerable to an 'exaggerated inflammatory response.'"

Today's question: What do you think are the four most popular seafoods consumed in the United States?


gipfel said...

Looks yummy! Can you sub aluminum foil for parchment paper?

Nicole said...

Yes, you can. You just have to check for doneness when you open the foil because it won't puff up when the fish is done the way parchment does.