Try mild-tasting tilapia for meatless Fridays
If you've been observing meatless Fridays, and have fallen into a fish rut, go for super-simple. Fish is not finicky and really is effortless to cook. So many varieties are mild-tasting and need just simple seasonings and sides to give them a boost.
In addition, the American Heart Association and health experts recommend eating two servings of fish a week. Eating a variety of seafood is a key part of the Dietary Guidelines for Americans from the U.S. Department of Agriculture.
This recipe for broiled Tilapia With Avocado Salsa is just the ticket.
Tilapia is a mild-flavor fish that offers a decent amount of omega-3 fatty acids, though not as much as salmon, the omega-3 darling. But tilapia is a good choice for those who tend to shy away from fish. It's not too expensive, is widely available at seafood counters or in frozen-foods sections, and it's on the firm side, so it takes to all cooking methods.
The salsa takes just minutes to prepare and can be made in advance. It's versatile. You can turn it into a fruit salsa by adding diced pineapple, mango, or papaya or peaches.
Using diced sweet red bell pepper gives the salsa sweetness, color and crunch. One of my new favorite bell-pepper products is the bags of mini peppers available at many grocery stores.
The 8- or 16-ounce bags contain a mix of mini sweet red, yellow and orange bell peppers. Buy the larger bag, because it's cost-effective, usually about $5. The smaller bag is about $3.
I started seeing these mini peppers more often last year. They're perfect when one whole bell pepper is more than you need. They're the ideal snacking size, and they don't have as many seeds or large cores that have to be cut away.
Slice them into rings and use them in stir-fries or salads.
They are great to toss on the grill because they cook quickly, making for an easy side dish. You can thread them on skewers and grill them. Either way, just brush them with a little olive oil and season with salt and pepper before grilling.
Tilapia With Avocado Salsa
Preparation time: 15 minutes
Total time: 30 minutes
You can substitute any firm white fish for tilapia.
For the salsa:
- 2 medium-size avocados, halved, pitted, diced small
- 3⁄4 cup finely diced sweet red bell pepper
- 1 small jalapeno pepper, minced
- 1 small red onion, finely chopped
- 1⁄2 cup packed fresh cilantro leaves, roughly chopped
- 1⁄4 cup fresh lemon juice
- Sea salt and freshly ground black pepper, to taste
- 1⁄2 teaspoon sugar
For the tilapia:
- Nonstick cooking spray
- 4 tilapia fillets (about 4 to 6 ounces each)
- 1 tablespoon olive oil
- Sea salt, to taste
- Favorite lemon-pepper or other citrus-type seasoning
To make the salsa : Heat the broiler. In a medium-size bowl, combine the avocados, red pepper, jalapeno, onion, cilantro and lemon juice. Season the salsa with salt, pepper and pinch of sugar to taste. Set aside.
To make the tilapia: Coat a rimmed baking sheet with the nonstick cooking spray or line with foil. Rinse the tilapia fillets and pat dry. Place the tilapia on the baking sheet and brush each fillet with a little oil. Season with the salt and lemon-pepper seasoning. Broil until the fish is opaque throughout, for about 8 minutes depending on the thickness of the fish.
Top the fish with the salsa and serve with a side salad.
Makes 4 servings.
Nutrition information per serving: 30 calories, 16 grams fat (3 grams saturated), 70 milligrams cholesterol, 30 grams protein, 11 grams carbohydrates, 6 grams dietary fiber, 228 milligrams sodium
Show commenting policy
TribLive commenting policy
You are solely responsible for your comments and by using TribLive.com you agree to our Terms of Service.
We moderate comments. Our goal is to provide substantive commentary for a general readership. By screening submissions, we provide a space where readers can share intelligent and informed commentary that enhances the quality of our news and information.
While most comments will be posted if they are on-topic and not abusive, moderating decisions are subjective. We will make them as carefully and consistently as we can. Because of the volume of reader comments, we cannot review individual moderation decisions with readers.
We value thoughtful comments representing a range of views that make their point quickly and politely. We make an effort to protect discussions from repeated comments either by the same reader or different readers.
We follow the same standards for taste as the daily newspaper. A few things we won't tolerate: personal attacks, obscenity, vulgarity, profanity (including expletives and letters followed by dashes), commercial promotion, impersonations, incoherence, proselytizing and SHOUTING. Don't include URLs to Web sites.
We do not edit comments. They are either approved or deleted. We reserve the right to edit a comment that is quoted or excerpted in an article. In this case, we may fix spelling and punctuation.
We welcome strong opinions and criticism of our work, but we don't want comments to become bogged down with discussions of our policies and we will moderate accordingly.
We appreciate it when readers and people quoted in articles or blog posts point out errors of fact or emphasis and will investigate all assertions. But these suggestions should be sent via e-mail. To avoid distracting other readers, we won't publish comments that suggest a correction. Instead, corrections will be made in a blog post or in an article.
- Man dies after jump from Route 130 overpass onto passing tractor-trailer in Hempfield
- Police investigate rush hour incidents in Shaler, Wexford
- Husband of accused drug-dealing teacher faces his own drug, intimidation charges
- Monessen police investigating drive-by shooting
- DA drops homicide charge against man accused of shooting Homewood bar security guard
- Westmoreland County tourism grants promote banana splits, breweries, trolley, railroad
- Pirates again approach Polanco about contract extension
- Pa. Supreme Court upholds special prosecutor investigating AG Kane
- Scottie Sports Roundup - Beistel places 3rd in national tournament
- Pittsburgh settles second car wash drug-bust lawsuit
- Man awaiting trial for offering drugs to 2 teens found hanged in his Belle Vernon home