tilapia | My Meals are on Wheels

Grilled Blackened Tilapia w/ Grilled Corn on the Cob and Grilled Potatoes

May 15, 2013 at 5:19 PM | Posted in fish, grilling, potatoes, tilapia, vegetables | 3 Comments
Tags: Aluminium foil, CobCorn, cook, Corn, Dinner, Fish, Grilling, Husk, Maize, Olive oil, Taste of Cincinnati, Tilapia, Zatarain

Today’s Menu: Grilled Blackened Tilapia w/ Grilled Corn on the Cob and Grilled Potatoes

It was a little taste of Summer around here as it was 89 degrees today! After a couple of mornings in the low 30′s, wild weather! Speaking of taste in about 2 weeks it will be time for the areas largest food festival, The Taste of Cincinnati, more updates on that as it gets closer. For dinner it was a grill fest; Grilled Blackened Tilapia w/ Grilled Corn on the Cob and Grilled Potatoes. As good as this sounds, it tasted even better!

Yesterday I received my new Fish Basket I had ordered off Amazon and couldn’t wait to try it!Went to Kroger early this morning and bought some Tilapia Fillets, Red Potatoes, and Corn on the Cob and Grill Fest was on! Along with the Tilapia I’ll need a tablespoon or so of Blue Bonnet Light Stick Butter and Zatarain’s Blackened Seasoning. After firing the grill up on high I rinsed the Tilapia of and patted dry. Melted the 1 T butter in a microwave. About 15 seconds and brushed both sides of Tilapia with the melted butter. I coated both sides of the Tilapia with a generous amount of the rub. Then I got my Fish Basket out and sprayed it with Pam Grill Spray. Loaded the tilapia in the grill basket. If you’re using a griddle then add a tablespoon or so of vegetable oil to grill. Do not use olive oil since it smokes at high temperatures. Placed my Tilapia on preheated grill and closed the lid. Grilled for only 2 minutes and then flipped it and grilled another 2 minutes. Use a watch with a second-hand and do not over cook! The result some beautifully delicious Blackened Tilapia! You had the heat of the Blackened Seasoning and grilling it with the lid shut gave it a nice smoked taste also. It’s soooo good, you can have it with just the fillet or have a Blackened Tilapia Sandwich, either way your going to love it! This Blackened Tilapia would go great with some Black Beans and Rice or Cajun Rice.

To go with the Tilapia I grilled up some Grilled Potatoes and Grilled Corn on the Cob. For the Potatoes all I needed was the Red Potatoes, Extra Virgin Olive Oil, and McCormick Grinder Sea Salt and Black Peppercorn. Quarter the Potatoes and toss the potatoes with Olive Oil and add the Sea Salt, and pepper to your taste. I used a wire grilling basket for the Potatoes, I sprayed it with Pam with Olive Oil to prevent them from sticking. Then just roast them until golden brown, about 7 to 10 minutes. Then you have some fine tatters.

For the Corn on the Cob, I roasted a couple of ears of it. To prep I needed 2 ears of Corn, 2 tablespoons of softened Butter ( Blue Bonnet Light Butter), and Sea Salt and Black Peppercorn. Peel back the corn husks and remove the silk. Place 1 tablespoon butter, salt and pepper on each piece of corn. Close husks. Wrap each ear of corn tightly in aluminum foil. Place on the prepared grill. Cook approximately 30 minutes, turning occasionally, until corn is tender. 2 delicious grilled side dishes along with Grilled Blackened Tilapia, love that grill! For dessert later a Jello Sugarless Double Chocolate Pudding.

Bread Crumb Crusted Tilapia w/ Cheesy Potato Casserole, Green Beans, and…

December 2, 2012 at 6:08 PM | Posted in fish, greenbeans, potatoes, tilapia | 2 Comments
Tags: Black pepper, Bread Crumbs, Casseroles, Dinner, Fish, Food, Green Bean, Hash Brown, Olive oil, Ore Ida, Serving size, Sour cream, Tilapia

Today’s Menu: Bread Crumb Crusted Tilapia w/ Cheesy Potato Casserole, Green Beans, and Johnny Cakes

It’s been one rainy and dreary day outside today. Spent some of the day at Rehab Center with my Dad, who is slowly recovering and getting stronger.
Mom stayed up there with him so I was cooking for 1 again. I prepared a Bread Crumb Crusted Tilapia w/ Cheesy Potato Casserole, Green Beans, and Johnny Cakes for dinner tonight. I had a nice Tilapia fillet in the freezer. So after it thawed and I rinsed it off with water and patted it dry and seasoned it with Sea Salt and Ground Pepper. Then rolled the fillet in Progresso Italian Style Bread Crumbs. Pan fried in Extra Virgin Olive Oil about 4 minutes per side. As you can tell by the pictures it came out a beautiful golden brown! Love Tilapia, it’s such a meaty and great tasting fish.

Then for a side I prepared Ore – Ida, Cheesy Potato Casserole. This is the second time I’ve prepared this and really enjoy it. You’ll need 1 bag Ore-Ida® Country Style Hash Browns, 1 can cream of chicken soup, 2 cup Reduced Fat Sour Cream, 1/2 teaspoon sea salt, 2 cup 2% cheddar cheese shredded, 1/3 cup green onions sliced, 1/4 teaspoon ground black pepper, 2 cup corn flakes crushed, and 1/4 cup butter, melted (I Can’t Believe It’s Not Butter). I reduced the calories and carbs by using Reduced Fat Sour Cream, 2% Shredded Cheese and I Can’t Believe It’s Not Butter. It’s a little time-consuming fixing this but well worth it! The Potatoes come out nice and creamy and the Corn Flakes on top give a great crunch and texture.

I also had a single serving of Green Giant Cut Green Beans and I whipped up some more of the Johnny Cakes. Cornbread and Fish is just a natural pairing. For dessert later a slice of Pillsbury Nut Quick Bread and a scoop of Breyer’s Carb Smart Vanilla Ice Cream.

Ore Ida Cheesy Potato Casserole

Ingredients
1 bag Ore-Ida® Country Style Hash Browns
1 can cream of chicken soup
2 cup Sour cream
1/2 teaspoon salt
2 cup cheddar cheese shredded
1/3 cup green onions sliced
1/4 teaspoon black pepper, ground
2 cup corn flakes crushed
1/4 cup butter, melted

Instructions
1. Preheat oven to 350 degrees F. Coat 13×9 baking dish with nonstick cooking spray.
2. In a large bowl, whisk together soup, sour cream, salt and pepper. Stir in cheese, onion and Hash Browns until well mixed. Spoon evenly into baking dish.
3. In a medium bowl, mix together cereal and butter. Sprinkle evenly on top of Hash Brown mixture.
4. Bake uncovered for about 45 minutes, or until hot and bubbly. Allow to rest for 5 minutes before serving. Garnish with additional sliced green onion if desired.
TIP: If desired, substitute condensed cream of chicken soup with condensed cream of turkey soup.
Nutrition Facts

Servings Per Recipe: 10
Serving Size: 1 serving
Amount Per Serving

Calories 358.3

Total Fat 21.6 g

Saturated Fat 12.5 g

Polyunsaturated Fat 0.9 g

Monounsaturated Fat 4.6 g

Cholesterol 53.9 mg

Sodium 1,093.3 mg

Potassium 448.1 mg

Total Carbohydrate 31.8 g

http://www.oreida.com/recipes/recipe-detail.aspx?id=1968

Johnny Cakes (My way)

Ingredients:

Pam w/ Olive Oil Non – Stick Spray
1/4 cup Extra Virgin Olive Oil
1 3/4 cups Buttermilk
2 cups Martha White Self Rising Enriched White Corn Meal Mix

Directions:

Just mix all your ingredients in a large bowl.
Spray your Pam on a Flat Griddle or large Skillet and preheat on medium low, I use the Flat Griddle.
When the Griddle is heated add your batter. You can make the Cakes any size you want from half dollar size to regular pancake size cakes. After the bottom side turns golden brown flip over and let the other side get golden brown. Serve while warm and enjoy!

Bread Crumb Crusted Tilapia w/ Smashed New Potatoes, Seasoned Blackeye Peas, and…

June 18, 2012 at 5:05 PM | Posted in beans, diabetes, diabetes friendly, fish, low calorie, low carb, potatoes, tilapia | Leave a comment
Tags: Black pepper, Cayenne pepper, Green Giant, Mashed potato, Olive oil, Parsley, Potato, Sea salt

Today’s Menu: Bread Crumb Crusted Tilapia w/ Smashed New Potatoes, Seasoned Blackeye Peas, and Whole Grain Bread

For dinner I fried up some Tilapia fillets that I rolled in Italian Style Bread Crumbs that I had seasoned with Cayenne Pepper, Sea Salt, and Ground Black Pepper. I made sure that the fillets were well coated and fried them in Extra Virgin Olive Oil about 4 minutes per side. The fillets came out delicious. I love Tilapia! It fries up to a beautiful golden brown and has a fantastic mild taste. Plus it can be used and prepared many ways.

For sides I had a can of Margaret Holmes Seasoned Blackeye Peas, Smashed New Potatoes, and Healthy Life Whole Grain Bread. To make the Smashed Potatoes I used Green Giant Klondike Petite Gourmet Potatoes. I cut each Potato in quarters. Then after putting them in a bowl I added a tablespoon of Extra Virgin Olive Oil and then seasoned with McCormick Grinder Sea Salt, Black Peppercorn, Dill, and Parsley and mixed until all were coated. I then boiled them for 20 minutes. Then put them in a serving bowl and with a fork smashed them up. Added I Can’t Believe It’s Not Butter and 2 slices of crumbled Turkey Bacon and continued to smash and mix. For dessert later a slice of Pillsbury Nut Quick Bread topped with a scoop of Breyer’s Carb Smart Vanilla Ice Cream.

Open-Face Barbecue Tilapia Sandwiches

June 14, 2012 at 8:04 AM | Posted in diabetes, diabetes friendly, fish, grilling, low calorie, low carb, tilapia | Leave a comment
Tags: Barbecue grill, Barbecue sauce, Black pepper, Cooking, Dietary fiber, Fillet (cut), Fish, Home

Thank you to Craig for passing this one along to me!
Open-Face Barbecue Tilapia Sandwiches
Grilled fish nestled on a bed of crunchy coleslaw and capped off with a drizzle of barbecue sauce makes these diabetic-friendly sandwiches sure to please.
MAKES: 4 servings
CARB GRAMS PER SERVING: 13

4 4 – 5 ounces fresh or frozen skinless tilapia or flounder fillets
Nonstick cooking spray
2 tablespoons light mayonnaise
2 teaspoons lemon juice
2 cups packaged shredded cabbage with carrot (coleslaw mix)
4 slices whole wheat bread, toasted
2 tablespoons bottled low-calorie barbecue sauce

1. Thaw fish, if frozen. Rinse fish; pat dry with paper towels. Measure thickness of fish. Lightly coat both sides of each fish fillet with nonstick cooking spray.
2. For a charcoal grill, place fish on the greased rack of an uncovered grill directly over medium coals. Grill for 4 to 6 minutes per 1/2-inch thickness or until fish flakes easily when tested with a fork. (For a gas grill, preheat grill. Reduce heat to medium. Place fish on greased grill rack over heat. Cover and grill as above.)
3. In a medium bowl, stir together mayonnaise and lemon juice. Add cabbage; toss to coat.
4. To assemble, spoon cabbage mixture onto bread slices. Top with fish fillets. Drizzle fish with barbecue sauce.

Nutrition Facts Per Serving:
Servings Per Recipe: 4
Calories: 206
Protein(gm): 26
Carbohydrate(gm): 13
Fat, total(gm): 5
Cholesterol(mg): 59
Saturated fat(gm): 1
Monosaturated fat(gm): 2
Polyunsaturated fat(gm): 2
Dietary Fiber, total(gm): 2
Sugar, total(gm): 3

Tilapia Sandwich w/ Baked Seasoned Crinkle Fries

March 17, 2012 at 6:01 PM | Posted in diabetes, diabetes friendly, fish, Food, Healthy Life Whole Grain Breads, Ore - Ida, tilapia | 2 Comments
Tags: Black pepper, Cayenne pepper, Cooking, Dijon, Food Network, I Can't Believe It's Not Butter!, Mahi Mahi, Sea salt

Today’s Menu: Tilapia Sandwich w/ Baked Crinkle Fries

If you want a flat-out delicious Fish recipe look no further! I made the recipe with Tilapia but it would go great with Mahi Mahi, Sea Bass, or about any Fish. It made one of the most delicious Fish Sandwiches I ever had. I seen this recipe earlier this morning from the Neely’s on the Food Network and it looked too good not have asap! So I laid out two Tilapia Fillets and I was set. I preheated the oven to 450 degrees F. Then placed a heavy-duty baking pan sprayed with nonstick spray in the oven to heat.

First you dredge the fillets in a Melted Butter, Dijon Mustard, and Chopped Dill. Then you combine some Panko Bread Crumbs, Cayenne and some Sea Salt and Pepper and dredge the fillets through this making sure the fillets are completely coated. Place on the hot sheet trays in the oven and bake until cooked through and lightly golden, 12 to 15 minutes. Assemble the sandwich by slathering the Bread with Tartar Sauce, topping with the breaded fish fillet and adding you toppings. I left my version of the recipe below with a web link to the original one on the Food Network. As a side I had Baked Ore Ida Seasoned Crinkle Fries. For a dessert/snack later a serving of Ruffle’s Reduced Potato Chips and Simply Kraft Sour Cream Ranch Dip.

Tilapia Sandwich

Ingredients

Nonstick spray
2 tablespoons melted butter (I Can’t Believe It’s Not Butter)
2 tablespoons Dijon mustard
1 tablespoon chopped fresh dill
1 cup panko breadcrumbs
1 to 2 teaspoons cayenne pepper
Kosher salt and freshly cracked black pepper
Two 6-ounce tilapia fillets
Two Healthy Life Whole Grain Buns or Healthy Life Whole Grain Bread
Iceberg lettuce, Sliced Tomatoes (Optional)
Heinz Premium Tarter Sauce

Directions

Preheat the oven to 450 degrees F. Place a heavy-duty baking pan sprayed with nonstick spray in the oven to heat.

Mix together the melted butter, Dijon and dill in a pie plate. In another pie plate, combine the panko, cayenne and some salt and pepper. Dredge the fish through the melted butter mixture and then through the panko. Place on the hot sheet trays in the oven and bake until cooked through and lightly golden, 12 to 15 minutes.

Assemble the sandwich by slathering the toasted split roll with Tartar Sauce, topping with the breaded fish fillet and adding the tomato slices and shredded lettuce.

* Recipe was based on a recipe from The Neely’s on the Food Network *

http://www.foodnetwork.com/recipes/patrick-and-gina-neely/tilapia-sandwich-recipe/index.html

Baked Tilapia w/ Whole Grain Rotni & Cheese and Whole Grain Bread

February 27, 2012 at 6:22 PM | Posted in fish, tilapia, Velveeta/Kraft Dinners | Leave a comment
Tags: Black pepper, Bread Crumbs, Healthy Life Whole Grain Bread, Kroger, Olive oil, Parsley, Tilapia, Whole wheat flour

Today’s Menu: Baked Tilapia w/ Whole Grain Rotni & Cheese and Whole Grain Bread

Kroger had some monster size Tilapia fillets on sale last week. I purchased 4 fillets freezing 3 of them. I seasoned the Tilapia with Parsley, McCormick Grinder Sea Salt and Black Peppercorn then rolled it in a Italian Bread Crumb and Whole Wheat Flour mix. I baked it at 400 degrees for 12 minutes. What a huge and great tasting fillet! I cut the fillet in half and I’ll have it tomorrow for lunch. I’ll be using one of the other ones to make Fish Tacos with. Tilapia tastes great no matter how you fix it or use it.

For sides I had Healthy Life Whole Grain Bread and Kraft/Velveeta Wholw Grain Rotini & Cheese. Love this kind of Kraft Mac! For dessert/snack later a bag of Jolly Time 100 Calorie Mini Bag of Pop Corn.

Baked Tilapia w/ Roasted Asparagus, Hash Browns, and…

February 20, 2012 at 6:48 PM | Posted in baking, diabetes, diabetes friendly, fish, Food, Healthy Life Whole Grain Breads, low calorie, low carb, tilapia | Leave a comment
Tags: Asparagus, Baking, Black pepper, Hash Brown, Olive oil, Parsley, Roasting, Sea salt

Today’s Menu: Baked Tilapia w/ Roasted Asparagus, Hash Browns, and Whole Grain Bread

Excellent dinner tonight! Not to mention low calorie and low carb. I a Tilapia fillet that I seasoned with McCormick Grinder Sea Salt and Black Peppercorn along with Parsley. I then rolled the fillet in Italian Style Bread Crumbs and Parm Shredded Cheese. Baked at 400 degrees for 15 minutes, turning once half way through the baking time. Came moist and flakey, delicious!

Along with the Tilapia I had sides of Roasted Asparagus, Simply Potatoes Hash Browns, and Healthy Life Whole Grain Bread. I’ll leave the recipe for the Roasted Asparagus at the end of the post. For dessert later a bowl of Breyer’s Carb Smart Ice Cream topped with Del Monte No Sugar Sliced Peaches.

Roasted Asparagus

Ingredients

2 bunches medium asparagus
2 tablespoons extra-virgin olive oil
1/2 teaspoon kosher salt
Freshly ground black pepper
Grated or shaved Parmesan, optional

Directions

Preheat the oven to 450 degrees F.

Trim the woody ends from the asparagus, usually about 1 1/2 inches. Lightly peel the remaining stalks (not always necessary, but more of a personal preference). Spread the spears in a single layer on a baking sheet, drizzle with olive oil, sprinkle with the salt and pepper, and roll to coat thoroughly.

Roast the asparagus until lightly browned and tender, about 8 to 10 minutes, giving the pan a good shake about halfway through to turn the asparagus. Arrange the roasted asparagus on a serving platter and top with some Parmesan. Serve warm or at room temperature.

Baked Cheddar Jack & Bacon Coated Tilapia w/ Grilled Asparagus, Sliced New Potatoes…

January 22, 2012 at 5:46 PM | Posted in baking, Breyer's Carb Smart Ice Cream, diabetes friendly, fish, potatoes, tilapia | Leave a comment
Tags: Black pepper, Breyer, Cooking, Food, Garlic Salt, Kraft Fresh Take, Olive oil, Saturated fat, Sea salt, Tilapia

Today’s Menu: Baked Cheddar Jack & Bacon Coated Tilapia w/ Grilled Asparagus, Sliced New Potatoes and Healthy Life Whole Grain Bread

I tried one of the new Kraft Fresh Takes. I used the Cheddar Jack & Bacon Breadcrumb Mix and used Tilapia. After mixing the coating I put in a Hefty Zip Bag and added my Tilapia and shook until the filets were coated. I then baked them for 13 minutes at 400 degrees. The topping is fantastic! This would great on Chicken or Pork also. The Tilapia came out flaky and full of flavor. I left a write up about the Kraft Fresh Take at the end of the post.

For sides I had Grilled Asparagus, Boiled Sliced New Potatoes, and Healthy Life Whole Grain Bread. I seasoned the Asparagus with Garlic Salt and a touch of Sea Salt while I seasoned the Potatoes with Sea Salt, Ground Black Pepper, Ground Thyme, and Parsley. For dessert later a bowl of Breyer’s Carb Smart Vanilla Ice Cream topped with Del Monte No Sugar Added Sliced Peaches.

Kraft Fresh Take Cheddar Jack & Bacon Breadcrumb Mix Recipe

Kraft Foods has unveiled Kraft Fresh Take, the company’s latest mealtime solution, in dairy aisles nationwide.

Kraft Fresh Take combines Kraft Natural cheeses and seasoned breadcrumbs that are designed to provide a “flavor upgrade” to ordinary dishes, the company said. The product launch also includes a website, KraftFreshTake.com, which houses recipes that use Kraft Fresh Take as an ingredient.

Kraft Fresh Take is available in six varieties — Southwest three cheese, Italian parmesan, rosemary and roasted garlic, cheddar jack and bacon, chili lime and panko, and savory four cheese — for a suggested retail price of $2.99.

Nutrition Facts
Serving Size 1/6 packet (28g)

Amount Per Serving
Calories from Fat 50
Calories 100

% Daily Values*
Total Fat 6g    9%
Saturated Fat 3.5g    18%
Trans Fat 0g
Cholesterol 15mg    5%
Sodium 380mg    16%
Total Carbohydrate 8g    3%
Dietary Fiber 0g    0%
Sugars 0g
Protein 5g

Fried Tilapia w/ Green Beans, Potatoes Au Gratin, and Whole Grain Bread

January 7, 2012 at 5:55 PM | Posted in diabetes, diabetes friendly, fish, Food, Idahoan Potato Products, tilapia | Leave a comment
Tags: Black pepper, Cooking, Fish, Food, Gratin, Green Bean, Old Bay Seasoning, Olive oil, Sea salt, Tilapia, Wheat Flour, Whole wheat flour

Today’s Menu: Fried Tilapia w/ Green Beans, Potatoes Au Gratin, and Whole Grain Bread

I had fried Tilapia for dinner tonight. I first seasoned the Tilapia with Sea Salt and Black Pepper and then I combined Who le Wheat Flour, Italian Bread Crumbs, and Old Bay Seasoning in a Zip Lock plastic bag and added the fillet and shook it until it was well coated. I fried the fillet in Extra Virgin Olive Oil about 3 minutes per side. It came out golden brown and flakey.

For my sides I had Green Beans, Idahoan Potatoes Au Gratin, and Healthy Life Whole Grain Bread. The Idaohan Potatoes Au Gratin are very easy to fix and are just as good as homemade but with less calories and carbs. You can prepare them on the stove or by baking which is what I did. They came out delicious as all Idahoan products do. For dessert later a bowl of Breyer’s Carb Smart Ice Cream topped with Del Monte Sugar Free Sliced Peaches.

Fried Tilapia w/ Green Beans, Cheesy Hash Brown, and Whole Grain Bread

December 27, 2011 at 6:08 PM | Posted in diabetes, diabetes friendly, fish, Food, greenbeans, Healthy Life Whole Grain Breads, Idahoan Potato Products, low calorie, low carb, tilapia | Leave a comment
Tags: Black pepper, Breyer, Hash Brown, Old Bay Seasoning, Olive oil, Pillsbury Nut Quick Bread, Sea salt, Tilapia

Today’s Menu: Fried Tilapia w/ Green Beans, Cheesy Hash Brown, and Whole Grain Bread

I had fried Tilapia with sides for dinner tonight. I first seasoned the Tilapia with Sea Salt and Black Pepper and then I combined Whole Wheat Flour, Italian Bread Crumbs, and Old Bay Seasoning in a Zip Lock plastic bag and added my fillet until it was well coated. I fried the fillet in Extra Virgin Olive Oil about 3 minutes per side. It came out golden brown and flakey.

For my sides I had Green Beans, Idahoan Cheesy Hash Brown, and Healthy Life Whole Grain Bread. The Idaohan Cheesy Hash Brown was a new item I tried. I figured that this had to be as good as the rest of their products and I was right. You could prepare them on the stove or by baking which is what I did. They came out delicious as all Idahoan products do. I left the product description along with the directions at the end of the post. For dessert later a slice of Pillsbury Nut Quick Bread with a scoop of Breyer’s Carb Smart Ice Cream.

Idahoan Farmhouse Fix’ins Cheesy Hash Brown

Product Description

Idahoan’s Farmhouse Fixns breakfast casseroles are packed with 100% Idaho® potato hash browns and bursting with top-of-the-mornin flavor. Cheesy Hash Browns are a classic farmhouse breakfast side.

Preparation Instruction
Oven Directions

COMBINE potatoes and sauce mix in a 1 1/2 quart baking dish.
STIR in 1 3/4 cups of boiling water, 1/2 cup of 2% milk and 2 table spoons of margarine or butter.
BAKE uncovered for 20 minutes at 450°F.
REMOVE from oven and let stand a few minutes before serving.
* If softer casserole is desired, add a little more water or milk.

Stove Top Directions

COMBINE potatoes, sauce mix, 1 3/4 cup boiling water, 1/2 cup of 2% milk and 2 tablespoons of margarine or butter in a 2 quart saucepan.
STIR well and bring to boil (watch carefully to avoid boil over).
REDUCE heat; cover and simmer 15 minutes.
* If more sauce is desired, add 1/4 cup more water.

Nutrition Facts
Amount Per Serving    Unprepared    Prepared
Calories    110    170
Calories from fat    20    80
% Daily Value*
Total Fat 2g*    3%    12%
Saturated Fat 1g    5%    10%
Trans Fat 0g
Cholesterol 0mg    0%    2%
Sodium 490mg    20%    24%
Total Carbohydrates 21g    7%    8%
Dietary Fiber 2g    8%    8%
Sugars 2g
Protein 2g