Chris' Recipes

Bon Appetite!

Tilapia with Tangy Mint & Basil Sauce

Written By: Chris - Nov• 23•12

We’re always trying to incorporate more fish into our diet and one of our “go to’ options is Tilapia that I often find at our local Costco.   According to the “Journal of the American Dietetic Association” this fish ranks as one of the most popular fish consumed in the United States!  Thanks mainly to it’s mild taste and it’s relatively low expense.  In our case, it’s readily available in the Midwest and so many other varieties of fish are not.  And it really tastes great!   It contains heart-healthy omega-3 fatty acids.  It is known that consumption of these types of fatty acids is thought to be associated with reduction in blood pressure, which is very important to Bill’s overall health.  This fish with it’s mild taste is fresh and can easily take on many flavors.  I’m always creating dishes based with what I have on hand and the Greek Yogurt is a staple these days.  I’ve also been trying to use up and keep alive what fresh mint and basil that is still alive from the culture shock of being brought indoors, since cold weather is upon us.

This sauce will store in the fridge in a sealed container for about the same amount of time as your yogurt would.

Ingredients:

Two Tilapia fillets
Paprika
Salt & Pepper
Wheat Flour, sifted
Grape Seed Oil (or light vegetable oil*)

sauce:

3/4 Cup Plain Greek Yogurt
1/2 Cup Buttermilk
3 Tablespoons fresh Mint, chopped
3 Tablespoons fresh Basil, chopped
1 Teaspoon Red Pepper Flakes
1 Tablespoon Pesto
1 Large Garlic Clove, smashed

Combine and whisk all sauce ingredients and place in fridge to chill thoroughly while you cook the fish and other side dishes.

To prepare the fish, lightly sprinkle with a light coating of kosher salt and fresh ground black pepper and a sprinkle of Paprika.  Lightly dredge in a coating of sifted wheat flour.  Saute for about two to five minutes per side in the hot oil until cooked through.

*Grape seed oil has a moderately high smoke point.  As a result, it is better suited than several other cooking oils for high temperature cooking and can be safely used to cook at moderate temperatures during stir-frying, sauteing, or deep-frying.  Speaking of Bill’s health: a 1993 study supports the claim that grape seed oil increases high-density lipoprotien (HDL-C or “good cholesterol”) levels and reduces LDL levels.  I will always cook to try to help reduce his meds!

Serve immediately along with some of your favorite sides.  We had some left over homemade frozen pasta as well as some caramelized onions and quick pan seared zucchini!  Top with the chilled yogurt, mint and basil sauce!  Fish should be light and delicious!

We enjoyed this meal with a beautiful Joseph Phelps Sarah!  One of my favorites!

Enjoy!

Cheers!
~Chris

 

 

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