Monday, October 31, 2011

Tilapia with a Sweet Onion, Tomatoes and Tarragon Salsa

Tilapia is not a common fish that I would go out and buy to cook; as it is mostly farm raised and I prefer wild fish.  However, one of the chefs I was speaking to earlier this morning, was talking about the Tilapia Fish Tacos he had made last week and it was absolutely delicious, low in fat and very tasty.  So, I did a bit of research on Tilapia and this is one of the facts I found out about Tilapia that got me to the Market today, to buy some for dinner tonight: 

"Tilapia have very low levels of mercury, as they are fast-growing and short-lived, with a primarily herbivorous diet, so do not accumulate mercury found in prey. Tilapia is a low saturated fat, low calorie, low carbohydrate and low sodium protein source. It is a source of phosphorus, niacin, selenium, vitamin B12 and potassium."

Perfect.  Low in saturated fat, low carbohydrate and vitamin B12, just what I was looking for in a meal.  Now, let me just start adding ingredients to it to make it tasty and still keep it low in saturated fat.

Let the chef in the kitchen, apron on, hair in ponytail, heels on and ready to cook:
Baked Tilapia ready to serve!


1 pound Tilapia
3 tablespoons of Extra Virgin Olive Oil (EVOO)
1 medium sized organic sweet onion, chopped
1 medium sized organic tomato, seeded and chopped
1 Bay leaf
2-3 tablespoons fresh Tarragon, chopped (I add 3 tbsp, as I love the flavor of tarragon)
2 tablespoon chopped fresh basil or 1 tablespoon dry basil
1 garlic clove minced
1/2 teaspoon red chili flakes
1 lemon
3 tablespoons of capers
Salt and pepper (white pepper) to taste

Fish should be refrigerated until ready to cook.
  1. In medium skillet pan, heat oil on medium low heat; add onions and cook until onions are translucent. 
  2. Add chopped tomatoes to cooked onions with bay leaf, tarragon, basil, minced garlic clove and red chili flakes; cook for about 5 minutes while stirring. Add a little bit of salt and white pepper to taste.
  3. Let the mixture of onions, tomatoes and herbs cool completely (this can be made ahead and refrigerated; until ready to use). Squeeze 1/2 lemon juice and stir well.
  4. Preheat oven to 375*F
  5. Rinse Tilapia in cold water and pat dry with paper towel.
  6. Add some EVOO (1 tablespoon, just enough to coat the bottom of the pan) to a baking pan and place Tilapia on baking pan.
  7. Spoon cooled onion and tomato mixture on top of Tilapia and add capers on top of each fillet. Be sure you remove bay leaf and discard.
  8. Place in the center of the oven and Bake for 30-35 minutes
Serve this recipe with  1/2 cup of rice medley (brown rice, wild rice and heirloom red rice) and some sliced lemon!

Buon Appetito

1 comment:

Carlene Avis Joy said...

I have heard so much about this fish and the the of fish tacos is something that doesn't seem to mix and like you wild fish. However I am going to try this recipe of yours when I can get to a market that sells this. Thanks for sending me in a new food direction.

Also do you ever cook with buffalo? Lance's and my favorite beef. Love :)