Ingredients:

• 2 cups regular grits
• 6 cups plus 2/3 cup low-sodium chicken or vegetable stock (amount may vary, depending on grits package directions), divided
• parchment paper
• vegetable oil cooking spray
• 1/2 cup grated parmesan
• 1 Tbsp unsalted butter
• 1 pound large Fresh Ecuadorian shrimp, shelled and deveined
• juice of 1 lemon
• hot pepper sauce, such as Tabasco
• 3 slices thick-cut bacon, cut in 1/2 inch dice
• 1/3 cup diced red bell pepper
• 3/4 cup chopped scallions
• 2 Tbsp unbleached all-purpose flour
• 1/2 cup dry white wine or additional stock
• 1/3 cup chopped fresh parsley

Instructions: 

• Cook grits as directed on package, using about 6 cups stock instead of water.
• Line a baking sheet with parchment paper; coat paper with cooking spray.
• Stir parmesan and butter into grits; season with salt and black pepper.
• Pour grits onto sheet; smooth in an even layer. Cover and refrigerate until very firm, at least 2 1/2 hours or overnight.
• Use a 2-inch biscuit or round cookie cutter to cut out 16 cakes; cover cakes and refrigerate.
• A half hour before serving, heat oven to 300 degrees.
• In a bowl, toss shrimp with juice and a few shakes of hot pepper sauce.
• In a large skillet, sauté bacon and bell pepper over medium heat until bacon is light brown but not crisp, about 5 minutes.
• Remove all but 2 teaspoons bacon fat from pan. Reduce heat to medium-low; add scallions and toss to coat. Sprinkle in flour; sauté, stirring frequently with a wooden spatula, until light brown, 2 to 5 minutes. Add remaining 2/3 cup stock and wine; cook, stirring, until sauce thickens. Season with salt, back pepper and more hot pepper sauce.
• Add shrimp and any liquid; sauté until just opaque, 2-5 minutes, being careful not to overcook. Spoon a bit of sauce and 1 shrimp over each cake; garnish with parsley.
• DO AHEAD: the grits-cake base of these nibbles needs to firm up in the fridge for at least 2 1/2 hours - and more time is fine. Prep it the night before your party.

Yield: 8 servings

Source: Robin Schempp

Photo by: Larsen & Talbert

THINK QUICK GRILLING! This dish can get pulled together at the last minute! It's easy, it's delicious and it's on the grill!

Ingredients:

• 1/4 cup lemon juice
• 2 Tbsp olive oil
• 1 Tbsp honey mustard
• 2 garlic cloves, minced
• 1 1/2 tsp finely grated lemon peel
• 1 Lb peeled fresh shrimp
• salt
• 6 basil leaves, cut into julienne strips

Instructions:

• In a medium bowl, whisk lemon juice with oil, mustard, garlic and lemon peel.
• Add shrimp and stir to coat.
• Marinate, covered and refrigerated for about 45 minutes.
• Grease grill and preheat to high.
• Thread shrimp onto skewers and sprinkle both sides lightly with salt.
• Place on grill and cook until shrimp are pink, about 1 1/2 to 2 minutes each side.
• Remove, place on platter and sprinkle with basil.

Yield: 4 skewers
Prep Time: 5 minutes
Source: Leslie - food.com, November 2006

THINK ASIAN! This dish is easy to prepare, low in fat and perfect for this summer-time heat!

Ingredients:

• 1 pound fresh Ecuadorian Tilapia, cut into 1 1/2 inch thick strips
• 3 scallions, chopped
• 1/4 cup sesame ginger dressing, divided
• 1 can (15 oz) sliced baby corn, drained and rinsed
• 1 bag (10 oz) mixed salad greens

Instructions:

• In a medium bowl, combine tilapia and scallions with 2 Tbsp. sesame ginger dressing. Refrigerate 10 minutes.
• Heat broiler. Place tilapia on a foil-lined baking sheet and broil for 7 minutes or until fish is cooked through.
• Toss remaining 2 Tbsp. dressing with baby corn and salad greens until lightly. Divide salad and fish among plates.

Yield: 4 servings
Total Time: 17 minutes

Source: Woman's Day Kitchen from Woman's Day; July 7, 2009.
Photo: Iain Bagwell

Ingredients:

• salt
• 1 pound farfalle, bow ties
• 3 Tbsp extra-virgin olive oil, divided
• 5 slices center cut bacon, chopped
• 1 medium onion, chopped
• 2-3 grated garlic cloves
• 1 bay leaf
• 12 white mushrooms, thinly sliced
• 1 can San Marzano tomatoes
• 4 (6-8 ounce) fresh Ecuadorian tilapia fillets
• salt and freshly ground black pepper
• 1/2 cup all-pupose flour
• 1 (10-ounce) box frozen peas
• 1/4 cup mascarpone cheese
• 3 Tbsp butter
• 1/4 cup balsamic vinegar
• 1/2 cup basil leaves, shredded or torn

Instructions:

1. Heat a pot of water to a boil, salt the water and cook pasta to al dente.
2. Heat a deep large skillet with 1 Tbsp extra-virgin olive oil over medium-high heat. Add bacon and crisp 3-4 minutes. Add onions, garlic, bay leaf and mushrooms, season with salt & pepper and cook until tender but not browned, 5 minutes. Add tomatoes, crush them up with a wooden spoon and simmer 15 minutes on low heat.
3. Season the fish with salt and pepper. Dust fish with flour and shake off excess.
4. Heat 2 Tbsp extra-virgin olive oil in a large skillet over medium high heat. Cook fish 4 minutes on each side.
5. While fish cooks, stir peas into sauce, return to bubble and stir in mascarpone cheese. Adjust seasoning.
6. Remove fish from skillet to a platter and cover loosely with foil to keep warm. Reduce heat to medium and add butter to pan. Brown butter, 2-3 minutes, stir in balsamic and summer 1-2 minutes to reduce by half. Pour the brown butter and vinegar over fish.
7. Drain pasta, toss with sauce and wilt basil into pasta.
8. Serve fish with pasta alongside.

Yield: 4 servings
Cook Time: 45 mins
Level: easy

Source: Courtesy of Rachel Ray, 2007. Food Network Episode: Food for Thought.

Ingredients:

• 3 cups low-fat milk
• 2 garlic cloves, pressed, divided
• 1 tsp salt
• 3/4 cup quick-cooking grits
• 6 slices thick-cut applewood-smoked bacon, cut crosswise into 1.3 to 1.2 inch-wide slices
• 1 1/2 Lb deveined and peeled uncooked large shrimp
• 1 cup sliced shallots (about 4 large)
• 1 8-ounce bottle clam juice
• 2 5-ounce packages baby spinach
• Hot pepper sauce
• 1 lemon, cut into wedges

Instructions:

1. Bring milk, 1 garlic clove and salt to boil in medium saucepan.
2. Gradually whisk in grits.
3. Reduce heat to medium-low and simmer until grits are very tender, whisking often (about 8 minutes). Season to taste with salt & pepper.
4. Meanwhile, cook bacon in large nonstick skillet over medium heat until crisp, stirring often.
5. Using slotted spoon, transfer bacon to paper towels to drain.
6. Pour off all but 1 Tbsp drippings.
7. Add shrimp to drippings in skillet.  Sauté until shrimp are pink, stirring often, about 1 minute.  Sprinkle shrimp with salt & pepper.
8. Add shallots and remaining garlic to skillet. Sauté until shallots are translucent and shrimp are cooked through, about 2 minutes.
9. Add clam juice to skillet and bring to boil, scrapping up any browned bits.
10. Add spinach to skillet and toss just to wilt. Season to taste with salt, pepper and hot pepper sauce.
11. Divide grits among 6 plates. Top with shrimp mixture and sprinkle with bacon.  Garnish with lemon wedges for squeezing over and serve.

Yield: 6 servings
Total Time: 30 minutes

Source: Bon Appetite Magazine - Bon Appetite Test Kitchen, April 2010, pg. 55

Photo: Randy Mayor; Melanie J. Clarke

Ingredients:

• 4 Fresh Ecuadorian Tilapia Fillets
• salt & pepper
• flour
• canola oil
• 1/4 cup maple  syrup
• 1/4 cup Franks hot sauce

Instructions:

1. Place fish on sheet pan and sprinkle both sides with salt, pepper and flour.
2. Heat the frying pan over medium high heat, then add oil.
3. Place the fillets in the hot oil and saute on both sides until golden brown (about 3 minutes per side).
4. Remove to a heated plate.
5. Mix equal amounts of maple syrup and Frank's hot sauce - about 1/4 cup each and pour over fillets.

Yield: 4 servings

Source: Swiss Chef Master Stanti Schonbachler of the Victorian Inn Wallingford, Vt

Created at the 2011 International Boston Seafood Show.

Ingredients:

• 1 Lb shrimp
• salt & pepper
• flour
• canola oil
• 1/4 cup maple syrup
• 1/4 cup Franks hot sauce

Instructions:

1. Place shrimp on sheet pan and sprinkle with salt, pepper and flour.
2. Heat frying pan over medium high heat then add the oil.
3. Place the shrimp in the hot oil and saute on both sides until a nice orange color. (about 1 minute each side)
4. Remove to a heated plate.
5. Mix equal amounts of maple syrup and Frank's hot sauce - about 1/4 each and pour over shrimp.

Recommendation: serve with blue cheese dipping sauce and celery.

Yield: 4 servings

Source: Swiss Chef Master Stanti Schonbachler of the Victorian Inn Wallingford, Vt

Created at the 2011 International Boston Seafood Show.

THINK KOREAN! This dish will have your guests walking into the kitchen to find out what's cooking! And the presentation will 'wow' them away!

Ingredients:

• 1 whole fresh tilapia, cleaned and boneless
• canola oil for frying, about 3/4 cups
• salt and pepper
• 1/4 cup flour
• 1 Tbsp. sesame seeds, toasted
• 1/2 oz. sesame oil
• 1 long hot green pepper, minced
• 1 Tbsp. Thai chile roasted garlic sauce
• 1/2 cup Saigon sizzle stir fry sauce
• 1 tsp. minced garlic
• 1 Tbsp. chopped onion
• olive oil
• water to dilute sauce
• few sprigs of chopped cilantro

Instructions:

1. Sprinkle both sides of the tilapia with flour and salt and pepper.
2. Place an inch of canola oil in a heat wok-style pan. When the oil is about 350 degrees, add the tilapia and fry until medium crisp, about 2 minutes...Turn and repeat on other side.
3. Repeat both sides again until fish is crispy but not dry. Place fish on an oven-safe platter.
4. Discard the leftover oil in a can to dispose of it.
5. Using the same frying pan, heat and add 1/2 oz of olive oil. When the oil is hot add the garlic, onion, minced green pepper, 1 Tbsp. sesame seeds, 1/2 oz sesame oil, 1 Tbsp Thai chile roasted garlic sauce, 1/2 cup of the Saigon sizzle sauce and a splash of water to thin the sauce.
6. Bring the sauce to a boil. Reduce the heat to simmer for a few minutes. Add the chopped cilantro.
7. Place the fish in the oven to heat. Remove and pour sauce over the top.
8. Sprinkle with cilantro leaves.

Source: Swiss Chef Master Stanti Schonbachler of the Victorian Inn Wallingford, VT
Created at the 2011 International Boston Seafood Show.

Think Indian! This recipe is the perfect blend of Indian spices and flavors. With P&D shrimp, preparing it couldn't be easier!

Ingredients:

• 1 cup chopped shallots (about 4)
• 2 fresh lemongrass stalks (optional), 1 or 2 outer leaves discarded and lower 6 inches of stalks thinly sliced
• 2 large garlic cloves, chopped
• 1 Tbsp. chopped peeled fresh ginger
• 1 Tbsp. finely chopped fresh cilantro stems
• 1-2 Tbsp. bottled Asian green curry paste
• 1 1/2 tsp. sugar
• 3/4 tsp. salt
• 1/2 tsp. turmeric
• 1/4 cup water
• 1/4 cup plus 2 Tbsp. vegetable oil
• 1 (13-14 oz) can unsweetened coconut milk (non low-fat)
• 1 3/4 cups reduced-sodium chicken broth (14 fl oz)
• 3/4 Lb dried flat 3/8-inch-wide rice noodles or 1/2 Lb dried flat 1/8-inch-wide stir-fry rice noodles
• 1 1/2 Lb peeled and deveined large shrimp (21/25 per Lb)
• 2-3 tsp. Asian fish sauce, or to taste

Accompaniment Suggestion: fresh cilantro sprigs

Instructions:

1. Puree shallots, lemongrass, garlic, ginger, and cilantro stems in a blender with curry paste, sugar, salt, turmeric, and water until as smooth as possible, about 1 minute.
2. Heat oil in a 4-quart wide heavy pot over moderate heat until hot but not smoking, then cook curry paste mixture, stirring frequently, until it just begins to stick to bottom of pot, 8 to 10 minutes. Add coconut milk and broth and simmer, uncovered, stirring occasionally, until reduced to about 3 2/3 cups, 8 to 10 minutes.
3. While sauce simmers, cook noodles in a 6-quart pot of boiling salted water, uncovered, stirring occasionally, until tender, 4 to 6 minutes. Drain in a colander and rinse under cold water. Drain noodles well and divide among 4 large bowls.
4. Add shrimp to sauce and simmer, stirring, until just cooked through, 2 to 3 minutes. Remove from heat and stir in fish sauce and salt and pepper to taste. Ladle shrimp and sauce over noodles.

Yield: 4 servings
Total Time: 40 mins

Source: Gourmet November 2005
Photo by: Romulo Yanes

Ingredients:

• 1/4 cup olive oil
• 2 teaspoons dried oregano, crumbled
• 1 small red onion
• 24 peeled and deveined large shrimp (about 1 pound)

Equipment: 4 long metal skewers

Accompaniment Suggestions: Orzo with Feta, Tomatoes and Dill

Instructions:

1. Prepare grill for direct-heat cooking over medium-hot charcoal (medium-high heat for gas)
2. Stir together oil, oregano and 3/4 tsp. each of salt and pepper in a bowl.
3. Cut onion lengthwise into 3/4-inch wedges and separate layers. Toss shrimp and onion with oil mixture, then thread 6 shrimp onto each skewer, alternating with single layers of onion.
4. Grill shrimp, covered only if using a gas grill, turning once, until just cooked through, 3-4 minutes total.

Yield: 4 servings
Total Time: 25 minutes

Source: Gourment July 2008 by Shelley Wiseman.
Photo by: Romulo Yanes

THINK EASY! This dish is so easy to prepare, you can sit back and relax while your kids make dinner!

Ingredients:

• 1 pound grilled shrimp, chopped
• 3 large mangoes, peeled and cut into chunks
• 1/2 red bell pepper, minced
• 1/2 small red onion, thinly sliced
• 3 Tbsp. chopped cilantro
• 1/2 jalapeno pepper, seeded and chopped (optional)
• Juice of 2 large limes
• Salt to taste

Instructions:

1. Place all the ingredients but the salt in a large bowl. Stir to combine.
2. Season with the salt and serve.

Source: Cookie June 2009 by Victoria Granof.
Photo by: Marcus Nilsson

Ingredients:

• 12 ounces long fusilli
• 2 Tbsp. pine nuts
• 2 Tbsp. olive oil
• 1 Lb shrimp, preferably extra large, peeled and deveined (P&D)
• 8 ounces yellow squash, halved lengthwise, diagonally cut into 1/4 inch-thick slices
• 1 (7 ounce) container pesto sauce, about 3/4 cup
• 1 (8 ounce) package frozen sugar snap peas, thawed
• 12 ounces cherry tomatoes, halved, about 1-1/2 cus
• 8 ounces bocconcini, halved (small mozzarella balls)
• 1 cup fresh basil, coarsely chopped

Instructions:

1. Cook pasta according to package directions; drain, reserving 1/2 cup cooking water. Meanwhile, heat large, deep skillet over medium heat. Add pine nuts; cook, stirring, until just golden, 1-2 minutes. Remove nuts from pan; reserve.
2. In same skillet, heat oil. Add shrimp; cook, stirring, until just turning pink, 1-2 minutes. Add squash; cook until slightly softened, 2-3 minutes. Add reserved cooking water and pesto, then snap peas and pasta; gently toss until well-coated and heated through. Remove from heat; stir in tomatoes, bocconcini and basil. Serve sprinkled with pine nuts.

Yield: 6 servings
Prep Time: 30 minutes
Total Time: 30 minutes

Source: JackieOhNo! on January 16, 2009  www.food.com
Photo By: Lori Mama

Ingredients:

• 1 tsp. dark sesame oil, divided
• 2 tsp. minced fresh ginger
• 2 garlic cloves, minced
• 1 cup finely chopped red bell pepper
• 1 cup chopped green onion
• 1 tsp. curry powder
• 2 tsp. red curry paste
• 1/2 tsp. ground cumin
• 4 tsp. low sodium soy sauce
• 1 Tbsp. brown sugar
• 1/2 tsp. salt, divided
• 1 (14 ounce) can light coconut milk
• 1 Tbsp. chopped fresh cilantro
• 4 (6 ounce) tilapia fillets
• 3 cups hot cooked basmati rice
• 1 lime (cut in 4 wedges)

Instructions:

1. Preheat broiler.
2. Heat 1/2 tsp. oil in a large nonstick skillet over medium heat.
3. Add ginger and garlic; cook 1 minute.
4. Add peppers and onions; cook 1 minute.
5. Stir in curry powder, curry paste, and cumin; cook 1 minute
6. Add soy sauce, sugar, 1/4 tsp. salt, and coconut milk; bring to a summer (but do not boil).
7. Remove from heat and stir in cilantro.
8. Brush fish with remaining 1/2 tsp. oil and 1/4 tsp. salt and place on a baking sheet coated with cooking spray (or parchment paper).
9. Broil 7 minutes or until fish flakes easily when tested with a fork.
10. Service fish with sauce, rice, and lime wedges.

Yield: 4 servings
Prep Time: 30 minutes
Total Time: 30 minutes

Source: GaylaJ on April 12, 2005 www.food.com

THINK CITRUS! This recipe is refreshing and full of vitamin C - and the grapefruit will help your digestion too!

Ingredients:

• 2 Tbsp. olive oil
• 1 each fennel bulb about 3/4 to 1 Lb., trimmed, quartered, cored, and thinly sliced.
• 1/2 tsp. sea salt, divided
• 4 each plum tomatoes, cored and cut into 6 wedges
• 1 large garlic clove, minced
• 1 1/2 Lb fresh tilapia fillets
• 1 large pink grapefruit, 1 - 1 1/4 Lb
• 1/2 tsp. freshly ground black pepper, divided

Instructions:

1. Heat the oil over medium-high heat in a large nonstick skillet.  Add fennel slices and 1/8 tsp. of the salt.  Saute, stirring frequently, until the fennel has softened and browned a bit on the edges, about 5 minutes.  Add the tomatoes and another 1/8 tsp. salt and mix well. Cook another 3-4 minutes, stirring often, until the tomatoes soften. Add garlic and cook another minute. Transfer the mixture to a plate and let cool to room temperature while you prepare the fish.
2. Preheat over to 400 degrees F.  Line a rimmed baking sheet with foil.
3. Fold the fish fillets in half lengthwise along the center seam by tucking the thin side of the fillet under the thicker side. This will allow the fillets to cook evenly. Place the folded fillets in the prepared pan, thin side down. Cover the pan tightly with foil, shiny side down. Cook the fish 13-15 minutes, or until opaque and just beginning to flake with a fork.
4. Cut grapefruit in half widthwise (between the top and bottom ends). Use a grapefruit or paring knife to cut sections from the membranes. Use a spoon to scoop and transfer sections to a bowl. Squeeze any juice from the shell into the bowl (you will have about 1-2 cups sections and juice). Add the cooled fennel mixture along with 1/4 tsp. of the pepper and gently mix together.
5. When the fish is done, uncover the pan and season the fillets with remaining 1/4 tsp. salt and 1/4 tsp. pepper.  Transfer fillets to plates, sppon the compote across the tilapia, and serve.

Yield: 4 servings
Prep Time: 25 minutes
Cook Time: 24 minutes

Source: Hannaford fresh Magazine, January - February 2011

Ingredients:

• 1 Tbsp. olive oil
• 4 (6-ounce) tilapia fillets
• 2 tsp. ground cumin
• 1/2 tsp. salt
• 1/2 tsp. garlic powder
• 1/2 tsp. ground red pepper
• 1/4 tsp. freshly ground black pepper
• cooking spray

Instructions:

1. Preheat broiler
2. Rub oil evenly over fish.
3. Combine cumin, salt, garlic powder, and peppers; sprinkle over fish.
4. Arrange fish on a broiler pan coated with cooking spray; broil 5 minutes or until fish flakes easily when tested with a fork or desired degree of doneness.

Yield: 4 servings (serving size: 1 fillet)
Total Time: 18 minutes

Cooking Light, September 2009
Photo by Randy Mayor; Styling by Rose Nguyen

Ingredients:

• 4 fresh Ecuadorian tilapia fillets
• 3 tablespoons fresh lemon juice
• 1 tablespoon butter, melted
• 1 clove garlic, finely chopped
• 1 teaspoon dried parsley flakes
• pepper to taste

Instructions:

1. Preheat over to 375 degrees F.  Spray a baking dish with non-stick cooking spray.
2. Rinse tilapia fillets under cool water, and pat dry with paper towels.
3. Place fillets in baking dish.  Pour lemon juice over fillets, then drizzle butter on top. Sprinkle with garlic, parsley, and pepper.
4. Bake in preheated oven until the fish is white and flakes when pulled apart with a fork, about 30 minutes.

Nutritional Information:
Amount Per Serving:  Calories: 143, Total Fat: 4.4g, Cholesterol: 49mg

Source: allrecipes.com

Ingredients:

• 3 tablespoons whole-wheat flour
• 2 tablespoons all-purpose flour
• 1/4 teaspoon ground cumin
• 1/4 teaspoon salt, or to taste
• 1/8-1/4 teaspoon cayenne pepper
• 1/2 cup beer
• 1 pound Ecuadorian tilapia fillets, cut in half lengthwise
• 4 teaspoons canola oil, divided
• mango salsa (recipe follows)

Instructions:

1. Combine whole-wheat flour, all-purpose flour, cumin, salt and cayenne in a medium bowl.  Whisk in beer to create batter.
2. Coat half the tilapia pieces in the batter.  Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat.  Letting excess batter drip back into the bowl, add the fish to the pan; cook until crispy and golden, 2 to 4 minutes per side.  Transfer to a plate and loosely cover with foil.  Coat the remaining fish with batter and cook in the remaining 2 teaspoons oil; adjust heat as necessary for even browning. Serve immediately with mango salsa.

Mango Salsa:

• 1 ripe mango, diced (1 1/2 cups)
• 1/4 cup finely chopped red onion
• 2 tablespoons lime juice
• 2 tablespoons rice vinegar
• 1 tablespoon chopped fresh cilantro

Salsa Instructions:

1. Combine mango, onion, lime juice, vinegar and cilantro in a medium bowl.  Let stand for 15 minutes; stir before serving.

Yield: 4 servings

Nutrition per serving: 242 calories; 7 g fat; 48 mg cholesterol; 22 g carbohydrates; 23 g protein; 2 g fiber; 234 mg sodium; 468 mg potassium.

Source: EatingWell Fall 2004.

Prep Time: 30 minutes

Yield: 4 servings (serving size: 1 fillet and 1 cup polenta)

Ingredients:

Polenta:

• 4 cups fat-free milk
• 1 cup quick-cooking polenta
• 1/4 teaspoon salt
• 1/3 cup (1 1/2 ounces) grated Parmesan cheese

Fish:

• 1 1/2 tablespoons olive oil
• 1 teaspoon smoked paprika
• 1/2 teaspoon garlic powder
• 1/2 teaspoon salt
• 1/4 teaspoon freshly ground black pepper
• 4 (6-ounce) tilapia fillets
• Cooking Spray

Preparation:

1. To prepare polenta, bring milk to a boil in a medium saucepan; gradually add polenta, stirring constantly with a whisk.  Reduce heat, and cook 5 minutes or until thick, stirring constantly; stir in 1/4 teaspoon salt.  Remove from heat. Stir in cheese; cover and keep warm.
2. To prepare fish, heat a large nonstick grill pan over medium-high heat. Combine oil, paprika, garlic powder, 1/2 teaspoon salt, and pepper in a bowl, stirring well. Rub fish evenly with oil mixture. Coat pan with cooking spray. Add fish to pan; cook 4 minutes on each side or until fish flakes easily when tested with a fork or until desired degree of doneness.

Nutritional Information:

Calories: 422 (21% from fat)
Fat: 9.7 g (sat 3g, mono 5.1g, poly 1.1g)
Protein: 39.9 g
Carbohydrate: 34.2 g
Fiber: 4.1 g
Cholesterol: 73 mg
Iron: 1 mg
Sodium: 751 mg
Calcium: 414 mg

Source: Marcia Smart, Cooking Light, JANUARY 2008

Ingredients:

• 1/4 cup white wine, dry
• 1/4 cup tomatoes, seeded and chopped
• 2 Tbsp fresh lemon juice
• 2 Tbsp capers, drained
• 1 medium garlic clove, minced
• 1/2 tsp dried basil
• 1 1/2 pounds raw tilapia, four 6-oz pieces
• 1/2 tsp table salt
• 1/4 tsp black pepper, freshly ground
• 1/4 cup all-purpose flour
• 1 spray cooking spray
• 1 Tbsp olive oil
• 2 Tbsp light butter
• 2 Tbsp parsley, chopped
• 1 medium lemon, cut in wedges (optional)

Instructions:

1. Combine first 6 ingredients, stirring well with a whisk; set aside.
2. Sprinkle fillets with salt and pepper.  Dredge fillets lightly in flour, and coat both sides of fillets with cooking spray.
3. Heat oil in a large nonstick skillet over medium-high heat. Add fillets; cook 3 minutes.  Reduce heat to medium; turn fillets, and cook 3 minutes or until fish flakes easily when tested with a fork.  Remove from pan.
4. Add wine mixture to pan; cook 30 seconds, stirring constantly. Remove from heat; stir in butter until melted. Spoon wine mixture over fillets; sprinkle with parsley. Serve with lemon wedges, if desired. Yield: 4

POINTS  Value: 5
Preparation Time: 8 min
Cooking Time: 8 min
Level of difficulty: Easy

Source: 2010 Weight Watchers International, Inc.

Ingredients:

• 1 3/4 cups olive oil
• 3 medium onions, chopped
• 2 pounds medium carrots (about 16), halved lengthwise and thinly sliced
• 2 pounds medium parsnips (about 16), halved lengthwise and thinly sliced
• 8 stalks celery, thinly sliced
• 1/2 cup all-purpose flour
• 2 cups dry white wine
• 4 cups heavy cream
• kosher salt and black pepper
• 1 cup chopped fresh flat-leaf parsley
• 6 pounds waxy potatoes, peeled and quartered
• 3 pounds skinless tilapia fillets (about 12), cut into 1-inch pieces
• 2 pounds peeled and deveined medium shrimp, tails removed
• 2 cups coarse fresh bread crumbs

Instructions:

1. Divide ½ cup of the oil between 2 large pots and heat over medium heat. Divide the onions, carrots, parsnips, and celery between the pots and cook, stirring occasionally, until tender, 18 to 20 minutes. Dividing evenly, sprinkle with the flour and cook, stirring, for 1 minute (do not let darken). Divide the wine between the pots and simmer for 1 minute.
2. Divide the cream between the pots; season each with 1 teaspoon salt and ½ teaspoon pepper and bring to a boil. Remove from heat and, dividing evenly, stir in the parsley. Divide the vegetable mixture among four 8-inch square baking dishes and let cool.
3. Meanwhile, place the potatoes in a large pot and add enough cold water to cover. Bring to a boil and add 1 tablespoon salt. Reduce heat and simmer until tender, 15 to 18 minutes. Reserve 3 cups of the cooking water, drain the potatoes, and return them to the pot. Add 1 cup of the remaining oil, 1 ½ teaspoons salt, 1 teaspoon pepper, and 1 cup of the reserved cooking water and mash (adding more cooking water, if necessary) until smooth.
4. Dividing evenly among the baking dishes, nestle the fish and shrimp in the vegetable mixture. Top with the potato mixture.
5. In a small bowl, combine the bread crumbs and the remaining ¼ cup of oil. Dividing evenly, sprinkle over the potatoes.

To eat tonight: Bake the casserole on a rimmed baking sheet at 375° F until golden brown, 20 to 25 minutes.

To freeze and cook later: Freeze the unbaked casserole, tightly sealed, for up to 3 months. To cook, thaw the casserole and bake, uncovered, on a rimmed baking sheet at 375° F until heated through and golden brown, 40 to 45 minutes.

Yield: 16| Hands-On Time: 1hr 20m | Total Time: 2hr 45m

By Kate Merker and Sara Quessenberry,  September 2010

Photo: Hans Gissinger

Ingredients:

• 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 broth
• 8 ounces Yukon Gold potatoes, diced
• 2 cups fresh corn kernals (about 4 ears)
• 1 1/2 pounds fresh Ecuadorian tilapia fillets, cut into bite-size pieces
• 1 teaspoon finely chopped fresh thyme
• 1 cup half-and-half
• 2 teaspoons lemon juice
• 2 tablespoons chopped fresh chives (optional)

Instructions:

1. Chop bacon and cook in a large Dutch oven over medium heat until crispy, 3 to 4 minutes.  Drain on paper towels.
2. 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.
3. Stir in half-and-half, lemon juice and the reserved bacon. Garnish with chives, if using.

Per Serving: 288 calories; 10 g fat; 78 mg cholesterol; 21 g carbohydrates; 31 g protein; 2 g fiber; 453 mg sodium; 598 mg potassium.

Nutrition Bonus: Selenium (73% daily value), Vitamin C (25% dv), Potassium (17% dv), Folate (16% dv), Magnesium (15% dv)

Source: EatingWell: July/August 2007

IMPORTANT PART OF A HEALTHY DIET
Fish is an integral part of a healthy human diet. The American Heart Association recommends two servings of fish per week. Tilapia is a low total fat, low saturated fat, low calorie, low carbohydrate and low sodium protein source. It is also high in Phosphorus, Niacin, Selenium, Vitamin B12 and Potassium. 

According to the FDA’s chart on “Mercury Levels in Commercial Fish and Shellfish”, tilapia has the lowest amount of mercury found in fish.

SOURCE OF OMEGA 3
While Tilapia has fewer omega-3’s than some oily fish, it still provides more heart-healthy nutrients than beef, chicken, pork or turkey.   A 3-ounce serving of tilapia provides over 100mg of the long chain, omega-3 fatty acids, EPA and DHA.   Given that 100mg of omega-3 fatty acids is the average daily intake in the U.S., tilapia should be considered a better choice than most other protein alternatives. (Source: Sanford Medical Center)

GOOD FOR YOU AND YOUR FAMILY
We know we’re supposed to eat more fish, but how do you get kids to eat it?  Feed them fish that doesn’t taste “fishy”! Tilapia quickly accepts the flavor of whatever sauces or spices you use in preparation.  It’s a family favorite!

Always ensure that your hands, all surfaces and utensils are clean.

Rinse your fillets under cold water (pat dry with a paper towel) and follow your favorite recipe.

Clean all cutting boards, utensils and surfaces that have come in contact with your fresh fish quickly after use.

Regardless of method, the internal temperature should reach between 140-145°F. Monitoring your fish as it cooks is the best way to ensure the perfect outcome.

If you test your fillet with a fork, you will know it is done if the meat flakes easily.

You should never eat undercooked fish.

Refrigerate or freeze leftovers – use within 2 days.

To thaw frozen fillets remove them from your freezer and place them (still in their packing) on a plate in your refrigerator for 24 hours.

Allow to thaw while refrigerated. Never thaw fish at room temperature – this will increase bacteria, cause the fish to lose fluid, and hasten deterioration of the flesh.

Alternative thawing methods:

• Run the fillets under cold water, or place them in cold water (replenish every 30 minutes) until completely thawed.
• In a microwave, use the lowest defrost setting, and avoid overheating which will cause the fish to cook.

Defrosted fish should be fully cooked immediately after thawing.

Once you’ve purchased your seafood, refrigerate it as soon as possible (within half an hour of buying).

If necessary, use a small cooler or ice packs to keep your seafood cool on your way home.

Immediately upon arriving home, remove the fish from its fish counter packaging (make sure your hands, all utensils and surfaces are clean).

Rinse the tilapia with cold water and pat dry with a fresh paper towel.

Cook your fish right away to ensure the tastiest meal and always cook fresh fish within 2 days of purchase.

If storing your fish for later, place the fillets on a clean plate, pan or other non-metal surface and wrap tightly with plastic wrap. Make sure that your refrigerator is cooling to 32°F. Warmer temperatures will cause the quality of your fillets to deteriorate quickly.

If fillets smell fishy or ammonia-like at any point, they should be discarded.

If you do not plan to use your fillets within 2 days of purchase, wrap them tightly in plastic and then foil, label the package with the date and place in your freezer.

Your fillets will remain fresh while frozen, if packaged properly.

Seafood is a highly perishable food. Be sure to purchase your fish from a reputable supplier with proven safe seafood handling practices. After that, it's up to you!

Always be sure to pick out seafood items at the end of your shopping trip – removing them from refrigeration at the last possible moment. Pack your seafood items with other cold items in the same grocery bag. Do not pack edibles in the same bag with chemical products or fragranced items such as dryer sheets.

Use these indicators to ensure the fillets are fresh:

• LOOK: A fresh fillet should have a nice shine to it. This indicates the fish has not dried out (if previously frozen, expect less shine). Dull flesh may indicate the fish is not as fresh as possible. There should be no discoloration (darkening, browning or yellowing of the edges).  The bloodline of a Tilapia fillet, for example, should be a nice shade of red or maroon, not brown.
• TOUCH: The fish should be cold to the touch. The flesh should be firm. Press the flesh with your finger (or ask your fish monger to). If the pressure leaves a lasting indentation, the fish is probably safe to eat, but perhaps not as fresh as it could be.
• SMELL: All fish should have a ‘sea or bay breeze' and mild smell – not a ‘fishy' or ammonia smell. Smell is perhaps the best indication of whether your fish is fresh or not. If the fish has been marinated or breaded by your grocer, we recommend using smell as your best judge for freshness.

For whole fish, indicators of freshness include clear eyes which bulge a little, moist, firm skin which, like fillets, will not keep a lasting indentation when pressed with your finger and a mild sea or bay breeze smell.

Think Fresh! Looking for a fresh, light and delicious meal? Look no further! Guatemalan-inspired ceviche.

Ingredients:

• 1 lb. fresh Tropical  Shrimp
• 2 1/2 cups fresh lemon juice
• 6 plum tomatoes
• 1/2 green pepper
• 1/2 red pepper
• 1/2 yellow pepper
• 3 scallions
• 1/2 cup fresh cilantro
• 1/2 small red onion
• 1/2 small white onion
• 3 Tbls. soy sauce
• 1/2 Tbls. fresh garlic, minced
• 2 Tbls. olive oil
• 1 Tbls. Worcestershire sauce
• 1/2 Tbls. sesame oil
• 1/2 tsp. chili powder
• 1/2 tsp. salt

Instructions:

1. Peel and devein shrimp.
2. Toss shrimp with 2 cups of lemon juice and set aside.
3. Chop all the vegetables to a fine size and place in a large glass bowl.
4. Add the remaining 1/2 cup lemon juice, and the Worcestershire sauce, toss and set aside.
5. In a small frying pan, saute garlic in olive and sesame oil until soft, but not browned.
6. When this mixture has cooled, toss it in with the vegetables and all of the liquids.
7. Cover both the shrimp and vegetable bowls and refrigerate overnight.
8. The next day, drain shrimp and toss them in with vegetables. Stir to coat the shrimp.
9. Serve chilled alone or on a bed of fresh greens.

Ingredients:

• 10 ounces fresh Tropical Brand Shrimp
• 1/2 cup chopped Thai Basil
• 1/2 Lemon
• 2 tablespoons Extra Virgin Olive Oil
• 1 Lime, cut in half
• Salt & Pepper

Instructions:

1. Season both sides of your fresh Tropical Brand Shrimp with a pinch of Kosher salt and cracked black pepper.
2. Heat a large, non-stick skillet over medium-high heat. Once the pan is hot, spread your Olive Oil in the pan.
3. Add your Tropical Shrimp to the pan (tip: start with the tip of one shrimp, if you do not hear a slight sizzle upon contact, then your pan is not ready - give it another minute to heat before adding your shrimp).
4. Once your shrimp are in the pan, shake it gently to make sure that nothing sticks, then let the shrimp cook - undisturbed - for 1 to 2 minutes.
5. When the underside of your shrimp turns pink, pull the pan off of the heat and turn each shrimp over individually. Place the pan back over the heat and squeeze your lemon juice over the shrimp. Add your Thai Basil. Allow the shrimp and basil to cook for about 1 to 2 minutes more. Give all of the ingredients one good stir, then remove your Tropical Brand Thai Basil Shrimp from the pan and place them on a serving dish. Sprinkle with basil from the pan and serve with a squeeze of lime juice. Enjoy!

Ingredients:

• 24 medium fresh Tropical  Shrimp
• 3/4 cup flour
• 1/2 tsp. garlic & herb seasoning
• 1 egg, beaten
• 1/4 tsp. black pepper
• 1 cup shredded coconut
• vegetable oil for frying

Instructions:

1. Preheat oil in a deep pan.
2. Peel and devein the shrimp.
3. Sprinkle shrimp evenly with seasoning blend and pepper.
4. Place flour, egg and coconut in three small separate bowls.
5. Dip the shrimp first in egg, then in flour and back in egg.
6. Roll in coconut to coat completely.
7. Drop coated shrimp in hot oil, taking care not to overcrowd pan.
8. Fry until the shrimp is opaque and the coconut is lightly browned and crispy.

Serve immediately with your favorite dipping sauce.

Ingredients:

• 1 lb. medium fresh Tropical" Shrimp
• 6 Tbls. extra virgin olive oil
• 2 Tbls. fresh rosemary leaves, chopped
• 2 Tbls. fresh garlic, chopped
• 1/2 tsp. crushed red pepper flakes
• 2 tsp. grated lemon zest
• 1/2 lb. prosciutto - sliced very thin salt and pepper

Instructions:

1. Peel and devein the shrimp, leaving the tails on.
2. In a large bowl, combine oil, rosemary, garlic red pepper flakes, lemon zest, salt and pepper.
3. Add the shrimp and toss to coat well.
4. Let marinade in refrigerator for one hour.
5. Preheat the grill and coat with oil or cooking spray to prevent sticking.
6. Slice the prosciutto in half lengthwise.
7. Remove the shrimp from the marinade and tightly wrap each in a slice of the prosciutto.
8. Place the shrimp on the hot grill and cook for about 2 to 3 minutes per side until the shrimp is opaque (cut to test). Do not overcook.

Serve with lemon wedges.

Think Latin! Scrumptious Latino Cuisine!

Ingredients:

• 1 lb. shrimp, 7-10 per lb., peeled and deveined, tails left on
• 1 head fennel
• 1 lemon
• 1/2 bunch flat leaf Italian parsley
• 7 sprigs  mint
• 2 sprigs tarragon
• 2 sprigs dill
• 1 tablespoon capers, rinsed in water
• 2 cloves garlic
• 2 flat anchovies
• extra virgin olive oil
• salt and pepper for seasoning

Instructions:

1. Begin by filling a large bowl with cold water and lots of ice cubes. Then sprinkle a generous amount of salt onto the floating ice. This will be for dropping the hot poached shrimp into immediately after cooking.

For poaching liquid:

1. In a pot add two quarts water, 1/2 cup salt (preferably Kosher), and four sprigs of mint. Squeeze half of a lemon into the water and drop the squeezed half into the pot. Bring to a boil, drop all shrimp into the pot and turn heat down to medium. Let shrimp cook for three to four minutes, until just cooked through. You do not want the shrimp to cook so much that they curl up tightly and turn rubbery. Immediately remove shrimp from water and plunge into ice water bowl. This will shock the shrimp, and prevent any further cooking.

For salsa verde:

1. Make sure herbs are washed of all grit and dried thoroughly. Pick all herbs from stems, and finely chop them. Add them to a mixing bowl. Mince the garlic and anchovy as much as possible, turning it into a paste. Finely chop the capers. Add everything into the bowl with the herbs. Crack a generous amount of black pepper into the bowl. Begin to stir everything together with a spoon while pouring about 1/2 a cup of extra virgin olive oil into the mix. The sauce is meant to be a bit oily. Almost like the consistency of a loose pesto sauce. Add salt to taste. Allow sauce to sit and get to know itself at room temperature for a few hours before serving.

For the salad:

1. Pick the frawns, (the delicate green dill like looking ferns), from the fennel stalks, rough chop them, and save. Discard the stalks. Cut the fennel in half the long way and cut out the tough stem from the bottom of both halves. Slice the fennel as thin as possible; a French or Japanese mandolin comes in very handy for this part. In a bowl toss the fennel, the remaining frawns, a healthy squeeze of lemon juice, a healthy tablespoon or two of the olive oil, and season with salt. On a salad plate add a pile of the fennel salad. place the cooled and dried shrimp around the border off the salad. Spoon on generous amounts of the salsa verde directly onto the shrimp, and serve.

Yield: 2-3 servings

Created at the International Boston Seafood Show 2010 by Chef Sam Filloramo.

Think Quick! A little butter, some sesame seeds and a dash of lemon juice and Viola! Dinner is served!

Ingredients:

• 1 Lb. fresh Tropical™ Tilapia fillets
• 2 Tbsp. butter, melted
• 1 tsp. fresh lemon juice
• 3 Tbsp. sesame seeds

Instructions:

1. Combine melted butter and lemon juice in a shallow dish and dip the fillets in the mixture. Place on a lightly greased ovenproof pan. Broil under high heat about 2 minutes each side, basting with the butter/lemon mixture several times during the cooking process. After the final baste, top fillets with sesame seeds. Broil an additional 1-2 minutes until the seeds are golden brown.

Think Mediterranean! Fresh, easy and bursting with flavor.

Ingredients:

• 4 5-7 oz. fresh Tropical" Tilapia fillets
• salt & pepper
• 2 Tbls. olive oil
• 2 medium tomatoes, chopped
• 2 Tbls. capers, drained
• 2 1/2 Tbls. butter
• 1 1/2 Tbls. Worchestershire sauce
• 1 Tbls. lemon juice

Instructions:

1. Seed and dice the tomatoes.
2. In a hot frying pan, heat 1/2 Tbsp butter.
3. Add the diced tomatoes, capers, Worchestershire sauce, lemon juice, salt and pepper.
4. Cook on low heat quickly for about 2 minutes.
5. Remove from heat and stir in remaining 2 Tbsp. of butter and set aside.

DO NOT REHEAT.

1. Salt and pepper the fillets. Heat a frying pan; then add the oil.
2. When oil is hot, add the fillets and brown on both sides, turning only once.
3. This will take about 3 minutes per side. Remove to a plate and spoon the tomato sauce over the fillets.

Ingredients:

• 2 Lb fresh Tropical" Tilapia fillets
• olive oil
• flour tortillas
• shredded cabbage
• salsa
• sour cream
• fresh lime wedges

Sauce:

• 1/3 cup fresh, chopped cilantro
• 2 jalapenos -- seeded
• 1/2 cup mayonnaise
• 1/2 cup sour cream
• 1 avocado
• 1 tsp. fresh lime juice

Instructions:

1. In a food processor, add cilantro and jalapenos, process until coarsely chopped and mixed together.
2. Add mayonnaise, sour cream, avocado and lime juice. Blend until smooth.
3. Keep this sauce refrigerated until needed.
4. Brush tilapia fillets with olive oil and grill over medium heat for 2-4 minutes per side, until cooked through.
5. Heat tortillas on grill and spread 2 Tbsp. of sauce on each warm tortilla.
6. Place 1/2 of a fillet in center of each tortilla, add shredded cabbage, fold tortilla and top with salsa and sour cream. Garnish with fresh lime wedges.

Think Exotic! Pineapple & Capers combine to make this an unusual & delicious main dish.

Ingredients:

• 4 5-7 oz. fresh Tropical" Tilapia fillets
• salt & pepper
• 2 Tbsp. olive oil
• 1/2 Tbsp. flour
• 1 cup fresh pineapple, cut in julienne strips
• 2 Tbsp. capers, drained
• 1 1/2 oz. butter

Instructions:

1. Heat a large frying pan over medium high heat then add the olive oil.
2. Sprinkle both sides of the fillets with flour, salt and pepper.
3. Add fillets to the hot oil and saut? on both sides until golden brown, about 3 minutes per side.
4. Remove to a plate and set aside.
5. Julienne the pineapple into thin strips.
6. In a medium frying pan, add butter and heat until it's hot, but not browned.
7. Add the pineapple and capers.
8. Stir together for about 1 minute over medium heat.
9. Spoon over the fillets and serve.

Think Cajun! This spicy rendition of an old Cajun classic is hearty and delicious.

Ingredients:

• 1 1/2 Lb fresh Tropical" Tilapia fillets
• 1/4 tsp. cayenne pepper
• 1/4 tsp. ground black pepper
• 2 Tbsp. olive oil
• 3 cloves garlic, finely minced
• 1 Tbsp. fresh parsley, finely chopped
• 1/2 large green bell pepper, seeded and chopped
• 1/2 large red bell pepper, seeded and chopped
• 1 stalk celery, chopped
• 1/2 cup scallions, chopped
• 2 Tbsp. all purpose flour
• 2 cups tomato sauce
• 1 tsp. fresh thyme

Instructions:

1. Rub pepper and cayenne into fillets.
2. Arrange half the fillets in a non-stick baking pan.
3. In a separate dish, combine olive oil, garlic, parsley, bell peppers, celery and scallions.
4. Sprinkle half of this mixture over the fillets in the baking pan.
5. Sprinkle half the flour over the vegetables and drizzle with half the tomato sauce and fresh thyme.
6. Repeat layer.
7. Cover and place pan in the oven at 325° and bake for 1 hour or until fish flakes when tested with a fork.

Think Crunchy! Tilapia in a light, crunchy batter.

Ingredients:

• 1 lb. fresh Tropical Tilapia fillets
• juice of 1/2 lemon
• 2 Tbls. chopped parsley
• 2 Tbls. olive oil
• salt and ground pepper

Beer Batter:

• 2 large egg yolks
• 1/2 cup dark beer
• 1/2 cup flour
• 1/2 tsp. salt
• 1/2 tsp. baking powder

Instructions:

1. Mix all beer batter ingredients together and set aside.
2. In a shallow bowl, combine the lemon juice, parsley, olive oil, salt and pepper to taste.
3. Cut fillets in half lengthwise and place in the lemon juice mixture. Heat oil for the deep frying.
4. Remove fillets from lemon juice mixture and dip pieces individually into batter, and then into hot oil.
5. Cook, turning and submerging pieces in the oil until golden brown all over. Drain on paper towels before serving.

Think Simple! A few simple ingredients, simple preparation and a simply delicious dinner is on the table!

Ingredients:

• 4 to 6 fresh Tropical Tilapia fillets
• Dijon mustard
• prepared bread crumbs
• salt and pepper to taste

Instructions:

1. Wash and completely dry the fillets. Cover with Dijon mustard. Salt and pepper as desired.
2. Dip the fillets in bread crumbs. Place on a lightly greased ovenproof pan.
3. Bake in preheated 400° oven until the fillets flake easily with a fork, approximately 15-20 minutes.

Think Easy! This dish takes no time at all to prepare: put it in the oven and 15 minutes later you have a delicious meal that everyone will enjoy!

Ingredients:

• 1 Lb fresh Tropical™ Tilapia
• 1 ripe Avocado
• 1 tomato
• Cheddar cheese to taste
• Salt and Pepper

Instructions:

1. Place the Tropical Tilapia fillets in the bottom of a glass baking dish.
2. Thinly slice fresh avocado and place on fillets, top with slices of fresh tomato.
3. Add salt and pepper and grated cheddar cheese on top, to taste.
4. Bake on the middle rack of your oven at 375°F for 15-18 minutes.  Cheese will be melted and light golden brown in color when done.

Think Sweet! a very refreshing and delicious way to prepare your fresh Tilapia!

Ingredients:

• 4 fresh Tropical™ tilapia fillets (about 1 ¼ pounds total), halved lengthwise
• Kosher salt and black pepper
• ¼ cup plus
• 2 teaspoons olive oil
• 2 tablespoons fresh lime juice
• 2 teaspoons honey
• 2 teaspoons grated fresh ginger
• ¼ teaspoon crushed red pepper
• 6 cups watercress (from 1 to 2 bunches),
• thick stems removed
• 1 mango, cut into small pieces
• ½ medium red onion, thinly sliced

Instructions:

1. Season the tilapia with ½ teaspoon salt and ¼ teaspoon pepper.
2. Heat 1 teaspoon of the oil in a large nonstick skillet over medium-high heat.
3. Add half the tilapia and cook until opaque throughout, 1 to 2 minutes per side.
4. Transfer to a plate and repeat with 1 teaspoon of the remaining oil and the remaining tilapia.
5. In a small bowl, whisk together the lime juice, honey, ginger, crushed red pepper, the remaining ¼ cup of oil, and ¼ teaspoon each salt and pepper.
6. Divide the tilapia, watercress, mango, and onion among plates.
7. Drizzle with the dressing.

Think Elegantly Simple! A great weeknight supper that is ready in minutes!

Chili Lime Butter Ingredients:

• ½ stick (1/4 cup) unsalted butter, softened
• 1 tablespoon finely chopped shallot
• 1 teaspoon finely grated fresh lime zest
• 2 teaspoons fresh lime juice
• 1 teaspoon minced fresh Thai or serano chile (preferably red), including seeds
• ½ teaspoon salt

For Fish

• 6 (5- to 6-oz) pieces skinless tilapia fillet
• ½ teaspoon salt
• 2 tablespoons vegetable oil

Instructions:

Chili Lime Butter:

1. Stir together butter, shallot, zest, lime juice, chili, and salt in a bowl.

Prepare Fish:

1. Pat fish dry and sprinkle with salt.  Heat 1 tablespoon oil in a 12-inch nonstick skillet over moderately high heat until just smoking, then sauté 3 pieces of fish, turning over once with a spatula, until golden and just cooked through, 4 to 5 minutes, and transfer to a plate.  Sauté remaining fish in remaining tablespoon oil in same manner.
2. Serve each piece of fish with a dollop of chile lime butter.

Suggestion: serve fish over a fresh bed of rice, with avocado slices on the side.

From Gourmet Magazine/ July 2003 Issue

Think Saucy! This is an excellent sauce for almost any seafood. Perfect with fried fish and equally as nice along side poached lobster or shrimp.

Ingredients:

• 2 large farm fresh or organic egg yolks
• 4 sprigs of picked tarragon
• 1/4 cup picked Italian parsley
• 1/4 cup picked chervil
• 1/4 cup chopped chives
• 2 Tbsp rinsed and chopped capers
• 2 Tbsp chopped cornichons
• 1 Tspn Dijon mustard
• 1/4 cup extra virgin olive oil
• blended canola oil or grape seed oil
• 2 Tbsp white wine vinegar
• squeeze of lemon juice
• salt

Instructions:

1. Give all of the herbs a good rough chop, and set aside for later use.
2. In a mixing bowl or food processor add egg yolks, Dijon mustard, vinegar, a squeeze of 1/2 a lemon, and a hefty pinch of salt.
3. Begin to whisk or run food processor for about a minute until the mixture becomes a bit frothy and a turns from a dark yellow to a lighter tan color.
4. Then begin adding olive oil while mixing two drops at time until the mixture begins to slowly thicken.
5. It is crucial to add the oil slowly enough at the beginning so that it mixes nicely into the mixture. This is called emulsifying, and you are essentially making a mayonnaise. The thicker the sauce becomes the faster you can add the oil.
6. When the olive oil is gone, begin adding the other oil slowly until the mixture becomes the consistency of a loose store bought mayonnaise. At this point taste and decide if you want to add more vinegar or lemon, salt, or possibly a bit of water if it seems too strong. The more you experiment with this technique the better you will get. This recipe should make around two cups of mayo.
7. Transfer the mayo into another bowl if you've used a food processor, and fold in all of the herbs, capers, and cornichons.
8. Taste again and decide if it needs additional seasoning (salt), acid (vinegar or lemon), or if you'd like more herbs or pickled vegetables.
9. Let sit for a few hours before serving so that all the flavors can have a moment to find each other and become friends. Store in fridge for up to five days.

Yield: roughly two cups

Created at the International Boston Seafood Show, 2010 By Chef Sam Filloramo

Think Nutty! This crunchy, nutty dish will become a family favorite.
Ingredients:

• 1 Lb fresh Tropical Tilapia fillets
• 1/2 cup finely chopped almonds
• 1/2 cup finely chopped pecans
• 1 Tbsp. finely chopped parsley
• 2 Tbsp. bread crumbs
• 2 eggs, beaten
• 1 scallion, finely chopped
• 2 Tbsp. olive oil
• 2 garlic cloves, finely chopped
• 1 Lb fresh spinach, cleaned & chopped

Instructions:

1. Heat 1 Tbsp. olive oil in a non-stick skillet over high heat, stir in garlic and scallions and saute for 2 minutes, stirring constantly.
2. Add spinach and cook for an additional 3 minutes, just until wilted then transfer to a platter and set aside. Keep warm.
3. Heat 1 Tbsp. olive oil in a non-stick skillet over medium high heat.
4. Combine the almonds, pecans, parsley and bread crumbs in a shallow dish.
5. Break eggs into a separate shallow dish and beat.
6. Dredge tilapia in eggs and then roll in the nutty mixture until thoroughly coated.
7. Saute tilapia about 2 minutes on each side until it's cooked through and the coating is browned.
8. Place tilapia on top of wilted spinach, sprinkle with lemon juice and serve immediately.

Ingredients:

• 1 Lb fresh Tropical Tilapia fillets
• 1/2 cup finely chopped almonds
• 1/2 cup finely chopped pecans
• 1 Tbsp. finely chopped parsley
• 2 Tbsp. bread crumbs
• 2 eggs, beaten
• 1 scallion, finely chopped
• 2 Tbsp. olive oil
• 2 garlic cloves, finely chopped
• 1 Lb fresh spinach, cleaned & chopped

Instructions:

1. Heat 1 Tbsp. olive oil in a non-stick skillet over high heat, stir in garlic and scallions and saute for 2 minutes, stirring constantly.
2. Add spinach and cook for an additional 3 minutes, just until wilted then transfer to a platter and set aside. Keep warm.
3. Heat 1 Tbsp. olive oil in a non-stick skillet over medium high heat.
4. Combine the almonds, pecans, parsley and bread crumbs in a shallow dish.
5. Break eggs into a separate shallow dish and beat.
6. Dredge tilapia in eggs and then roll in the nutty mixture until thoroughly coated.
7. Saute tilapia about 2 minutes on each side until it's cooked through and the coating is browned.
8. Place tilapia on top of wilted spinach, sprinkle with lemon juice and serve immediately.

HOW TO PROPERLY HANDLE, STORE AND COOK FISH
We've taken every precaution to deliver our products to you safely.  Below, you will find some safety tips that you can practice while purchasing, handling and storing seafood to ensure your complete satisfaction.