The American Heart Association recommends eating fish (particularly fatty fish) at least two times (two servings) a week. Each serving is 3.5 ounce cooked, or about ¾ cup of flaked fish. But many of us avoid fish, because we do not know how prepare it or we are afraid of the flavor. There are many ways to prepare fish other than deep-fat frying and there are types of fish that have mild flavor.
Tilapia is a healthy and affordable choice for your dinner table. Not only is it low in fat and calories, this fish is also a good source of protein, vitamin B12 and selenium. Tilapia is thin so it thaws and cooks quickly. Here is an easy recipe to get you started.
Peppered Tilapia with Caramelized Onions and Wilted Spinach
Makes 4 servings.
Per Serving: 239 calories, 13 g total fat (2 g saturated fat), 8 g carbohydrate, 25 g protein, 3 g dietary fiber, 408 mg sodium.
1 tsp. freshly ground black peppercorns
1 lb. tilapia, 4 fillets
1/2 tsp. salt
10 oz. baby spinach
3 Tbsp. extra virgin olive oil, divided
1 large Spanish onion, very thinly sliced
Olive oil cooking spray
Sprinkle both sides of fillets lightly with salt. Sprinkle and press ground peppercorns on both sides of fillets. Set aside.
In large bowl, toss spinach with 1 tablespoon oil until leaves glisten.
Heat large skillet over medium-high heat. Add spinach and cook until leaves collapse, stirring often, about 2 minutes. Transfer spinach to large plate, cover to keep warm and set aside. Wipe out pan and set aside.
Using same bowl, toss onions with 1 tablespoon oil.
Return skillet to medium-high heat and cook onions, stirring occasionally, until softened and lightly browned, about 10 minutes. Add onions to plate with spinach
Wipe out skillet and coat with cooking spray. Add remaining 1 tablespoon oil. Return pan to medium-high heat. Add fillets and cook until browned and crusty on bottom, 3 to 4 minutes. Using wide spatula, turn fish and cook until white in center at thickest part and flakes easily with fork, 3 to 4 minutes.
To serve, arrange spinach in bed on each of four dinner plates. Place fish on top and arrange onions over fish.