Cookingsessions.com host Jason Hill shows you how to cook tilapia with this healthy tilapia recipe.
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Tilapia has now become one of the top 10 fish consumed in America. In fact four ounces of tilapia is just over 100 calories, 21 grams of protein, no saturated fat or cholesterol. Hi, I'm Chef Jason Hill. Tilapia recipes can include grilled tilapia, baked tilapia or fried tilapia. The rising popularity of this fish has made tilapia recipes easy to come by. I recently hosted a cooking show and part of the class focused on healthy on trays. I chose a tilapia recipe served with sautéed bell peppers and onions. Tilapia is a fresh water fish, whose meat is firm, white and flakey. It has a pleasant mild sleek flavor and is recently priced in comparison to other seafood. You can use two to six tilapia fillets for this preparation. To begin, we’re going to toast about a cup of corn mill in a pan over medium heat for about two to three minutes. After about two minutes, you're going to notice the toasted aroma, it’s time put in the casserole dish. Next, we’re going to make the sautéed pepper topping and this is enough for six fillets but I'm only using two today and whatever sauce you don’t use can be easily frozen. All right, set your pan on medium high and we’re going to cook the sauce. Place two tablespoons of olive oil in the sauté pan. Add quarter of an onion then we sliced and one pasilla pepper, one red bell pepper and one green bell pepper which have also been thinly sliced. We’re going to cook this down until the peppers and onions become real soft. The peppers and the onions have been cooking down for a good 10 minutes. And now, it’s time to add the rest of the ingredients. Stir in half a cup of water, followed by two teaspoons of Worcestershire sauce, one small diced tomato, half teaspoon of sugar, one teaspoon tomato paste and one bay leaf. Simmer over low heat about 15 minutes. You can see our pepper topping is cooked down after about 15 minutes. And this is what you want it to look like. Next, I seasoned each fillet with a little bit of salt and pepper and then I dredge them in the corn mill. In a large sauté pan, we’re going to heat up three tablespoons of olive oil over medium high heat and then we’re going to fry the tilapia until they're golden brown about three to four minutes on each side. All right, this is actually a little longer about five minutes on each side and your fish is done when it’s real firm to the touch. Let's plate up. I like to serve the tilapia on a bed of steam basmati rice and topped with the peppers. Hope you enjoy this recipe, thanks for tubing in.