Cornmeal Crusted Tilapia Recipe 45

CORNMEAL CRUSTED TILAPIA WITH TOMATILLO SALSA AND ROASTED SUNCHOKES

Steps:

• Cooking Guidelines To ensure food safety, the FDA recommends the following as minimum internal cooking temperatures: Steak and Pork 145° F (rest cooked meat, 3 minutes) | Seafood 145° F | Chicken 165° F | Ground Beef 160° F | Ground Turkey 165° F | Ground Pork 160° F 1 Prepare the Vegetables Preheat the oven to 375F degrees for roasting the sun chokes and tilapia. Peel and quarter the red onion. Slice the lime in half. Peel the tomatillos and quarter. Cut the sun chokes into 1-inch pieces. Quarter the tomato. Cut the jalapeno into 1-inch pieces. 2 Make the Tomatillo Salsa Place tomatillos, tomato, 1/2 of the red onion, cilantro (reserve a few leaves for garnish), garlic, jalapeno, and juice of the lime in a blender or food processor. Puree the mixture until smooth and no large chunks are present. Add salt and pepper to taste. Let chill in refigerator before serving. 3 Roast the Sunchokes Place the sunchokes on a baking sheet. Drizzle with 2 Tsp. of olive oil and season with a pinch of salt and pepper. Roast in the oven for 10-12 minutes, or until sun chokes are fork tender and beginning to brown. Cover and reserve for plating. 4 Crust the Fish Place the cornmeal on a plate and the liquid egg on another plate (or shallow bowl). Season each side of the tilapia with a pinch of salt and pepper. Dip the filet in the egg plate and coat completely. Then dredge the egg-coated tilapia through the cornmeal, ensuring even coverage. 5 Cook the Tilapia Heat a large sauté over medium heat. Add 1 Tbsp. of olive oil to the pan. When pan and oil are hot, add the crusted tilapia. Cook on each side for 2-3 minutes, or until cornmeal is browned. Place on a baking sheet (you can use the same one you used to roast the sunchokes) and finish cooking the fish by baking it in the oven at 375F degrees for an additional 3-4 minutes. 6 Assemble the Dish Place a piece of tilapia in the middle of a plate. Surround with roasted sunchokes and drizzle with tomatillo salsa.

CORNMEAL-CRUSTED TILAPIA WITH SALSA

Steps:

• In a shallow dish, combine cornmeal and paprika; season generously with salt and pepper. Separate fillets into thick and thin sides. Dredge each piece in cornmeal mixture, patting it on to coat completely.
• In a large nonstick skillet, heat 1 tablespoon oil over medium-high. Cook as many pieces as will fit (without crowding) until golden brown and firm, about 2 minutes per side for thin pieces and 4 minutes per side for thick ones. Transfer to a plate; sprinkle with salt, if desired, and cover loosely to keep warm. Wipe skillet with a paper towel. Repeat with remaining oil and fish. Serve with Spicy Black Beans, if desired, and salsa.

CRUNCHY OVEN-BAKED TILAPIA

Steps:

• Preheat oven to 425°. Place fillets on a baking sheet coated with cooking spray. In a small bowl, mix the mayonnaise, lime juice and zest, salt, onion powder and pepper. Spread mayonnaise mixture over fish. Sprinkle with bread crumbs; spritz with cooking spray., Bake until fish just begins to flake easily with a fork, 15-20 minutes. Sprinkle with cilantro.

CRUNCHY OVEN FRIED TILAPIA

Steps:

• Preheat oven to 450 degrees F (230 degrees Celsius).
• Sift or stir flour, salt, and pepper together in a shallow dish, and set aside. In a bowl, beat egg whites until white and frothy. In another bowl, combine bread crumbs with cornmeal and basil.
• To bread the fillets, dip first into flour, shaking off any excess, then into egg whites, then into bread crumb mixture.
• Spray a shallow baking dish with non-stick cooking spray. Lay fillets flat in the dish, tucking under any thinner ends or edges for more even cooking. Bake in the preheated oven for 10 to 15 minutes, or until fish flakes easily with a folk.

CORNMEAL-CRUSTED TILAPIA WITH BLACK BEANS AND SALSA

Steps:

• Prepare black beans: Heat olive oil in medium saucepan over medium-high heat. Add minced garlic and red pepper flakes; cook until fragrant (about 1 minute).
• Add two cans of drained and rinsed black beans and one cup water.
• Bring to a simmer; cook, covered, stirring occasionally, for about 15 inutes. (If you want a thinner consistency, add more water to taste). Season with coarse salt to taste, and garnish with chopped cilantro.
• Prepare tilapia: In a shallow dish, combine cornmeal and paprika; add salt and pepper to taste.
• Dredge each tilapia fillet in cornmeal mixture, patting it carefully on to cover completely.
• In large nonstick skillet, heat oil over medium-high heat. Cook as many fillets as you can (without crowding) until golden and firm (about 2-4 minutes per side).
• Transfer to plate and keep warm.
• Serve tilapia with black beans and salsa.

CORNMEAL CRUSTED TILAPIA RECIPE - (4/5)

Steps:

• *For Tilapia:* Mix cayenne with cornmeal. Season filets with salt and pepper. Dredge one side with cornmeal. Add oil to nonstick saute pan over medium heat. Cook cornmeal-side down for 3 minutes. Flip over and cook one minute more. Remove and keep warm. *For Sauce:* Bring wine and shallots to a boil. Reduce until almost dry. Add broth. Reduce to 1/4 cup. Strain. Whisk in butter. Salt and pepper to taste. *For Potatoes* Bring to a boil potatoes, thyme, garlic and salt. Reduce to simmer and cook until potatoes are tender. Saute carrots, celery and onion together. Combine cooked potatoes, carrots, onions, celery, butter, olive oil, lemon juice, lemon zest, salt and pepper. Mash as desired.