Tilapia Tuesday

Okay, folks, I hope that you stocked up on fish after last weeks announcement that we’re doing a Tilapia recipe every Tuesday! I know I did (then again I ALWAYS have Tilapia on hand)! And remember that if you’d prefer to use a type of fish other than Tilapia, it’s perfectly fine to. You can also use fresh or frozen fish. I buy frozen, individually packaged Tilapia fillets. I either let them thaw in the fridge a day before I need them or if I need to thaw them immediately I fill up the sink (or a large bowl) with cold water and they will thaw in that after an hour or so. Should you choose the cold water thawing method, you will also want to change the water out after 25-30 minutes and turn the fish and continue to do so until the fish is thawed (thicker cuts will, of course, take longer than a thinner cut). Check out this link about Cold Water Thawing for more information. If you’ve never thawed something out this way before I would suggest reading up on it. When thawing food, bacteria can be an issue (not ALL bacteria can get cooked out, which can lead to food poisoning), so please keep that in mind! And for goodness sake, whatever you do – don’t just leave it out on the counter to thaw!











Tilapia Corn Chowder
from Eating Well

2 ounces bacon, (about 2 slices)
1 teaspoon canola oil
1 stalk celery, diced
1 leek, white part only, halved lengthwise, rinsed and thinly sliced
1/2 teaspoon salt
1/2 teaspoon freshly ground pepper
4 cups reduced-sodium chicken or vegetable broth
8 ounces Yukon Gold potatoes, diced
2 cups fresh (frozen works too) corn kernels, (about 4 ears)
1 1/2 pounds tilapia fillets, cut into bite-size pieces
1 teaspoon finely chopped fresh thyme
1 cup half-and-half (or try light coconut milk if you can’t have dairy)
2 teaspoons lemon juice
2 tablespoons chopped fresh chives, (optional)

Chop bacon and cook in a large Dutch oven over medium heat until crispy, 3 to 4 minutes. Drain on paper towels.

Add oil to the pan. Add celery, leek, salt and pepper and cook until the vegetables just begin to soften, about 2 minutes. Add broth, potatoes and corn. Bring to a gentle simmer. Cook until the potatoes are just tender and the corn is cooked through, about 8 minutes. Stir in tilapia and thyme; return to a gentle simmer. Cook until the tilapia is cooked through, about 4 minutes more.
Remove from the heat.

Stir in half-and-half (or coconut milk), lemon juice and the reserved bacon. Garnish with chives, if using.

Makes about 6 servings, 1 1/4 cups each


Per serving: 288 calories; 10 g fat ( 4 g sat , 3 g mono ); 78 mg cholesterol; 21 g carbohydrates; 31 g protein; 2 g fiber; 453 mg sodium; 598 mg potassium.

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