Eating fish as an entrée two to three times a week is a great way to keep calories in check with a lean protein source, as well as an opportunity to boost your heart health. You may have heard that cold saltwater fish, like cod, are top sources of omega-3 fatty acids, the polyunsaturated fats that help raise “good” HDL cholesterol levels. But because fresh-water tilapia contains more total fat than say, cod, it has nearly as many omega-3s. What’s more, a serving of tilapia is a good source of potassium, containing about 10% of the recommended daily intake. Another reason to consider tilapia: Most tilapia sold in the United States is farmed and is a more easily renewable resource, and a bigger bang for your buck. Another great reason to go for this whitefish is because it is a fairly neutral fish when it comes to taste. If you are new to ‘trying’ seafood, go with this version, or cod or halibut. These types are simple, fresh tasting, and not over powering. They will take on almost any flavor you pair them with. This spicy dish, topped with a lemon dill sauce (inspired by my window-sill mini garden!) makes a perfect and QUICK weeknight dish!
Spiced Tilapia & Lemon Butter Sauce
4 (6-ounce) tilapia fillets
2 teaspoons canola oil
1 teaspoons chili powder
1 teaspoons chipotle chili powder
1/4 teaspoon ground cumin
1/4 teaspon salt
1/4 teaspoon garlic powder
1/4 teaspoon freshly ground black pepper
2 tablespoons minced yellow onion
2 tablespoons minced fresh garlic
1/2 cup dry white wine
4 teaspoons lemon juice
2 tablespoon chopped fresh dill
2 teaspoon butter
Heat oil in pan over medium high heat. Combine cumin, salt, garlic powder, and peppers; sprinkle evenly over both sides of the fish. Arrange fish in a pan, saute 4-5 minutes on each side or until fish flakes easily when tested with a fork or desired degree of doneness. Remove fish from pan. Place one fillet on each of 2 plates; keep warm.
Add galic and minced onion to pan. Saute until translucent. Additional oil may be added to the pan, if needed. Add wine and juice to pan, gently scrape bits from the bottom of the pan; cook over medium-high heat 2 minutes, reducing the wine and lemon juice. Remove from heat; stir in dill and butter. Drizzle sauce over fillets.
(1 tilapia filet plus 2 tablespoons of sauce)