Sunday, July 8, 2012

Fish For When Fried Is No Longer An Option.

I'm a Southern girl and in the South, when you are offered fish, that means fried fish.  Don't get me wrong, I love fried catfish and I have indulged on a piece since the surgery but in my quest to eat healthier, I had to learn how to change my mindset.  After living my whole life on fried fish and hearing how awful baked fish was, it wasn't easy!  I had to make this work for me because I love fish and I wanted it to be a part of my diet.  I figured if I could get a flavor that I would love, the cooking method wouldn't matter.  I'm glad to say that I was right!

The picture above is my lunch.  It's oven baked tilapia with a side of tomato.  The tomato is a small one, sliced super thin and topped with a sprinkling of salt and a pinch or two of dried basil.  Brag moment, I grew the tomato and the basil myself! :)

The tilapia is just as simple.  Here's the recipe:

1 tilapia filet, thawed
Seasonings (your choice and in the amounts you chose.  I used garlic and herb, rosemary and garlic, house seasoning, basil and black pepper. 
2 tablespoons olive oil

Pre-heat the oven to 350 degrees.  Mix all the seasonings together in a bowl and add one tablespoon of the olive oil and mix to make a paste.  Take a baking pan and add the other tablespoon of oil and make sure to coat the entire bottom.  (I used a small cast iron skillet.) Place the pan in the oven and allow it to heat up.  Coat the fish on both sides with the oil/seasoning mixture and place in the hot pan.  Bake for 10 to 15 minutes or longer depending on the thickness of your fish. The fish should be flaky with a fork but not dried out.  (Keep an eye on it because it's easy to overcook!) 

Note:  I'm not being paid by Tone's seasonings or  These are products that I have discovered and love because they taste great and are salt free.