Tilapia (US/Central American)

• Crunchy Oven Baked Fish Sticks
• Tilapia Topped with Warm Cherry Tomatoes
• Quick Tilapia with Lemon, Garlic, and Capers
• Pan-Fried Tilapia with Baby Spinach
• Dijon Crusted Tilapia
• Gefilte Fish with Tilapia

Crunchy Oven Baked Fish Sticks

by Sara Moulton

4 servings

Fish sticks don’t have to be from a box to be an easy choice. Try this recipe for lightly breaded and baked tilapia sticks with an easy dipping sauce your kids will dive into.

• 2 fresh tilapia fillets (~ 1 lb. total)
• 2 cups milk
• 2 garlic cloves, crushed
• 1 cup all purpose flour
• 1 tsp salt
• 2 tsp paprika
• 2 cups panko bread crumbs (Japanese bread crumbs that make for an especially light and crispy coating. Look for them in the Asian section of your grocery store.)
• oil for oiling sheet pan
• dipping sauce (recipe follows)

1. Preheat oven to 425 F.
2. Cut fish fillet lengthwise at the seam to separate it into a thicker piece and a thinner piece. Cut the thicker piece crosswise into ½ inch thick slices. Lay the slices on their sides and cut them in half lengthwise to form 2-inch x ¼- inch thick sticks. Cut the thinner piece of fish crosswise into ½-inch thick slices.
3. Combine fish with milk and garlic and chill, covered for 20 minutes.
4. Put a lightly oiled sheet pan in the oven to heat. Combine flour, salt and paprika in a shallow bowl. Put crumbs in second shallow bowl. Remove fish from milk and pat it dry on paper towels. Dip it in flour mixture to coat on all sides, shaking off the excess. Dip it again in the milk, and then finally in the panko breadcrumbs, coating it well.
5. Remove hot sheet pan from oven and arrange fish in one layer in pan. Return to middle shelf of oven and bake 6 minutes. Turn fish over and bake and additional 5 to 6 minutes or until it is just cooked through. Sprinkle with salt to taste. Serve with dipping sauce.

Dipping Sauce

Makes about ½ cup

• ¼ cup lowfat mayonnaise
• ¼ cup ketchup
• 2 Tbs finely chopped dill pickle
• 1 tsp pickle juice
• ½ tsp fresh lemon juice

1. Combine all ingredients in a bowl and stir until smooth. Add salt to taste.

Tilapia Topped with Warm Cherry Tomatoes

From The Six O’Clock Scramble cookbook and e-newsletter by Aviva Goldfarb. For more family-friendly recipe’s order Aviva’s cookbook online.

Prep + Cook = 10 minutes; 4 servings

This dish takes about 10 minutes start to finish, but you would never know it from the beautiful presentation and delicious flavor. Serve it with a loaf of whole grain bread and a Cucumber Salad.

• 2 Tbsp. olive oil
• 1 - 1 1/2 lbs. fresh tilapia fillets
• salt and black pepper to taste
• 1 pint (about 2 cups) cherry or grape tomatoes, halved
• 1/4 cup fresh chopped parsley
• 1/2 cup pitted kalamata olives, halved
• 1 Tbsp. lemon juice (about 1/4 lemon)
• 1 Tbsp. shredded or grated Parmesan cheese (optional)

In a large heavy skillet, heat the oil over medium-high heat. Add the fish and season it with salt and pepper. Sauté the tilapia, turning it once, until it turns white throughout and flakes easily, about 3 minutes per side. Transfer the fish to a dish or platter.

In the same skillet (without cleaning it) sauté the tomatoes, parsley, and olives for several minutes until the tomatoes are softened. Season the sauce with salt, pepper and lemon juice. Pour the sauce over the fish, top it with the Parmesan cheese (optional), and serve it immediately.

Side Dish suggestion: To make a Cucumber Salad, toss two peeled, chopped, and seeded cucumbers with 1/4 cup crumbled feta cheese, 10-15 chopped fresh mint leaves, and 1 tsp. honey.

Tip: To seed a cucumber, slice it in half lengthwise and use a serrated spoon to scoop out the seeds.

Quick Tilapia with Lemon, Garlic, and Capers

From The Six O’Clock Scramble cookbook and e-newsletter by Aviva Goldfarb. For more family-friendly recipe’s order Aviva’s cookbook online.

Prep + Cook = 10 minutes; 4 servings

This is a great dish for a weeknight meal. Serve it with quick cooking couscous, which can be ready in five minutes, and steamed green beans tossed with goat or feta cheese.

• 1-2 Tbsp. olive oil
• 1 tsp. minced garlic (about 2 cloves)
• 4 fresh tilapia fillets (about 1 – 1 1/2 lbs.)
• salt and black pepper to taste
• juice of 1 fresh lemon (about 1/4 cup)
• 1 Tbsp. capers, drained (or substitute 1 Tbsp. chopped green olives)

In large nonstick skillet, heat the oil over medium heat. Add the garlic and cook it for 1 minute. Add the tilapia fillets and season them with a little salt and pepper. Cook for about 3-4 minutes, depending on the thickness of the fillets, until the bottoms start to brown.

Carefully flip the fish, pour the lemon juice over the fillets, and season the second side with salt and pepper. Top the fish with the capers. Cook it for another 3-4 minutes. When the tilapia is white throughout and flakes easily with a fork, remove it to a plate and serve.

Side Dish suggestion: Toss steamed green beans with 3 Tbsp. goat cheese, 1 Tbsp. lemon juice, salt and black pepper to taste.