BAKED TILAPIA
I've decided to cook healthier for my family, and that includes having more fish at home. After looking at easy tilapia recipes I decided to try baked tilapia. I love that it's fast, too! -Hope Stewart, Raleigh, North Carolina
Provided by Taste of Home
Categories Dinner
Time 20m
Yield 4 servings.
Number Of Ingredients 8
Steps:
- Place tilapia in an ungreased 13x9-in. baking dish. In a small bowl, combine the butter, lemon juice, garlic powder and salt; pour over the fillets. Sprinkle with capers, oregano and paprika., Bake, uncovered, at 425° until fish just begins to flake easily with a fork, 10-15 minutes.
Nutrition Facts : Calories 224 calories, Fat 10g fat (6g saturated fat), Cholesterol 106mg cholesterol, Sodium 304mg sodium, Carbohydrate 2g carbohydrate (0 sugars, Fiber 0 fiber), Protein 32g protein.
TILAPIA TATSUTA AGE
This is a lovely way to treat Tilapia, but Tatsuta Age is a Japanese cooking method which can work equally well with other types of fish or, indeed, chicken.
Provided by JustEmma
Categories Tilapia
Time 25m
Yield 4 serving(s)
Number Of Ingredients 8
Steps:
- Mix the sake, mirin, soy sauce and grated ginger and marinate the tilapia fillets for 15 minutes at room temperature.
- Heat a deep fat fryer to approx 340f/170c. Put the potato starch in a baggie and pop the tilapia fillets in, shake lightly to cover and then fry the fish straight away until they're golden brown.
- Serve immediately with a sprinkle of spring onions on and a wedge of lemon on the side.
Nutrition Facts : Calories 280, Fat 2.3, SaturatedFat 0.8, Cholesterol 62.5, Sodium 614.3, Carbohydrate 35.5, Fiber 2.9, Sugar 2, Protein 29.1
CHICKEN TATSUTA-AGE
Steps:
- To make the cabbage slaw, trim the bottom of the cabbage leaves. Cut the leaves in half and slice the bottom half into 1/4-inch-wide slices. Then cut the top leafy halves into 2-inch-wide pieces. Combine all the cabbage in a bowl and submerge in cold water to wash. Drain well and place in a bowl. Add the carrots, scallions, onion, and salt and mix well (the salt will remove excess moisture from the vegetables). Let sit at room temperature for 20 minutes.
- Meanwhile, prepare the chicken. Using a sharp knife, separate the thighs from the drumstick by cutting between the joint. Cut the thigh in half lengthwise along the bone. Using a cleaver, chop the piece with the bone in half, resulting in 3 similar-size pieces. Also use the cleaver to cut the drumstick in half. Repeat with the remaining chicken. You should have 20 pieces of chicken when done. Place the chicken in a shallow pan and set aside.
- To prepare the marinade, combine all the marinade ingredients in a bowl and mix well. Pour the marinade over the chicken and coat well using your hands. There should be just enough marinade to coat the chicken. Cover and refrigerate for at least 20 minutes, or up to 2 hours.
- To finish the slaw, rinse it in cold water three times and strain. Squeeze the slaw between your hands in small batches to remove all the excess water and place in a dry bowl; the cabbage should be wilted. Add the tobanjan, vinegar, soy sauce, nam pla, and chili oil. Mix well and refrigerate until ready to use.
- To finish the chicken, line a shallow tray with paper towels and set aside. Heat the vegetable oil (or as much as you need for a 3-inch depth) in a heavy-bottomed pot over medium-high heat until the oil reaches 325°F, or fill a deep fryer and set the temperature to 325°F. Place the potato starch in a large bowl and gently toss each piece of chicken until lightly coated. Carefully place half the chicken in the hot oil, being careful not to splatter. Cook until the chicken is nicely browned and begins to rise to the surface, 9 to 11 minutes. Once the chicken is cooked through, remove it from the oil using tongs and place on the paper towel-lined tray. Toss with the kosher salt while still hot. Repeat with the second batch of chicken.
- While the chicken is cooking, prepare 4 appetizer plates by placing 1/2 cup of the leafy greens in one corner. Add 1/3 cup slaw to the center of the plate and set 2 lime wedges next to it. Top with 5 pieces of hot chicken and serve immediately.
- reusing frying oil
- The frying oil can be reused. When finished frying the chicken, allow it to sit at room temperature until it has cooled completely, then strain through a fine-mesh sieve into a sealable container and store in the refrigerator for several months.
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