Tuesday, November 30, 2010

Sauteed Tilapia Fillets with Roasted Asparagus and Peasant Potatoes

This is a quick and easy weeknight dinner we regularly eat at our home.
Tilapia is a very versatile and inexpensive fish that's like a blank canvas; and this is probably the easiest, quickest way you can prepare it.
For picky eaters who do not like asparagus or other vegetables, roasting vegetables is not only an easy and healthy way to cook them, but it is also flavor-wise a whole different experience you should definitely try. This asparagus recipe is from Barefoot Contessa Ina Garten.
And to complete the dish with a carbohydrate, add my
Peasant Potatoes .

Sauteed Tilapia Fillets:

Ingredients: (Serves 4)

4 tilapia fillets
Ground black pepper
Flour, for dredging
2 tablespoons butter (or more, if necessary)
Vegetable oil/olive oil (optional)
Lemon wedges, for serving


Sprinkle tilapia fillets with salt and pepper on both sides.
In a large saute pan, heat the butter over medium-high heat. You can use butter only (2 tbsp), or both butter and oil (1 tbsp each)
In the meantime, put flour in a shallow plate. Dredge both sides of the fillets in flour to coat. Shake off excess flour.
Saute the fillets in the pan, 2-3 minutes on each side (or until each side develops a nice golden brown crust - add more butter or oil, if the pan gets too dry).
Serve with lemon wedges (by the way, these are also for asparagus and potatoes).

Roasted Asparagus:

Ingredients: (Serves 4)

1 pound fresh asparagus
1-2 tablespoons olive oil or no-stick cooking spray
Ground black pepper


Preheat the oven to 400 F.
Break off the tough ends of the asparagus.
Place the asparagus on a baking sheet, preferably lined with parchment paper. Drizzle with olive oil (or spray with no-stick cooking spray) and toss to coat the asparagus completely.
Spread the asparagus in a single layer and sprinkle liberally with salt and pepper.
Roast the asparagus in the oven for 15-20 minutes until tender, but crisp.

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