Thursday , 21 September 2017

Quick Potato Crusted Tilapia with Butter Roasted Carrots

I’ve been all for the quick meals recently, which is why I love using fish as the protein.  Unfortunately, when you’ve got a seafood hating husband, I can’t really push the envelope too far in fear of a dinner time revolt.

I’ve got to give him credit though; he’s a good sport about trying anything I serve but the minute I hear the dreaded, “It tastes really fishy” I know the battle is mostly lost.

Which is why the fish meals I feature tend to use white fish such as tilapia, cod, mahi mahi or halibut with the occasional tuna meal thrown in (because he randomly loves sushi-grade tuna).  And baby steps here, he has started to like certain types of sushi.

But as an added benefit, tilapia is very budget friendly and while I won’t go into the Omega 3, Omega 6 debate about farmed tilapia except to say I’m all for eating a varied diet, farmed tilapia is a sustainable choice (although do try to get the Ecuador/US Farmed type versus others).

Plus since it is so mild I can usually get my husband to eat it, especially if I “hide” it a bit like I do here by crusting it in a bit of shredded potato.  For seasoning I kept it pretty simple, a bit of reduced sodium Old Bay with some extra garlic and thyme.  On the side some simple butter roasted carrots and dinner was on the table in a flash.  If you’re not out of parsley like I was, feel free to garnish the fish with some minced parsley or throw in some minced chives with the carrot to pretty it up a bit.

For this recipe, you could easily sub in any other type of firm white fish you have and change-up the Old Bay with Cajun, Italian, or even Greek seasoning as you like.

Potato Crusted Tilapia

Prep Time: 15 minutes

Cook Time: 8 minutes

Servings: 2

Calories per serving: 262

Fat per serving: 10.7

Potato Crusted Tilapia

Ingredients

  • 2 (5 – 6 oz) tilapia fillets
  • ½ cup of buttermilk (can skip the marinating step)
  • ½ cup shredded, peeled potato
  • ½ Tbsp melted unsalted butter
  • 2 Tbsp fresh grated Parmesan
  • 1 tsp of Old Bay seasoning
  • ¾ tsp each: granulated garlic and dried thyme
  • ¼ tsp freshly ground black pepper
  • Salt (optional)
  • 2 tsp olive oil

Preparation

  1. Marinate fish in buttermilk for 15 minutes. In a small bowl combine Old Bay, granulated garlic, thyme and freshly ground black pepper until well mixed.
  2. Preheat oven to 375? F.
  3. After marinating, season both sides of the fish with a bit of the seasoning mix, reserving some to toss with the potatoes.
  4. In another bowl, combine potatoes, melted butter, Parmesan and remaining seasoning mix (use additional salt here if desired) tossing well to combine. Evenly divide potatoes and crust on one side of each filet, pressing lightly to make it stick.
  5. Heat 2 tsp olive oil in a medium oven safe skillet over medium high heat. Carefully place fish, potato side down, in the pan and cook for 3 minutes. Flip fish over and place pan in oven. Bake for 5 minutes until fish is cooked through. Serve and enjoy!

Notes

To make the butter roasted carrots: Combine 1 cup thinly sliced carrots, 1/2 Tbsp melted unsalted butter, 1/2 tsp olive oil with a dash of salt and pepper. Place on a sprayed baking sheet and roast in a 425 F oven for 15 minutes, stirring halfway through. For this recipe, you could roast it as the fish is marinating and then reduce the heat to 375 F to finish cooking the fish. Nutritional Info: 61 calories, 4.2 g of fat. Butter Roasted Carrots recipe from Cooking Light.

http://foodjaunts.com/potato-crusted-tilapia/

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9 comments

  1. What an absolutely clever way to cook fish! I love the grated potato crust. I’ve got to give this a try. And the butter carrots looks delicious!
    mjskit recently posted..Stovetop Macaroni and Cheese with AsparagusMy Profile

  2. I didn’t know there was reduced sodium Old Bay – I need to check that out. Tilapia really is a good fish for people who don’t think they like fish – it’s so mild tasting. This is really a nice recipe! Thanks so much.

  3. i ALWAYS forget about fish, this sounds like a seriously delicious way of preparing it – that buttermilk must make it so luscious! and those carrots sound lovely – definitely bookmarking this!
    Jenn and Seth recently posted..Sesame and Chocolate Puppy ChowMy Profile

  4. I can’t wait to try this. What a terrific idea to use potatoes as a crust!
    Kristi Rimkus recently posted..Healthy Easter Brunch RecipesMy Profile

  5. Awwww! You’re the sweetest!! Maaan your husband is so lucky! It’s so nice having someone who cares about your diet and dislikes and catering to it. I’m sure your hubby must really love this fish! What’s there not to like? Good crusty potatoes, low sodium seasoning, cheese and FISH! I’m the biggest fish lover 😀 awesome recipe!
    sammie recently posted..My Little Easter Basket-Weave CakeMy Profile

  6. This is the one fish I miss, we have lots of this back in the Philippines but too sad we don’t have them here in NZ
    Raymund recently posted..Chicken Chipotle BurgerMy Profile

  7. We enjoy tilapia every couple of weeks. I try to look for the most sustainably-raised fish I can find. This sounds like a wonderful preparation I would love to try!
    Susan recently posted..Happy Easter, Peeps!My Profile

  8. I’m feeling shame that I call myself potato lover, yet I never thought of this idea! Shredded potato crust! Genius! I must make this!
    Nami | Just One Cookbook recently posted..Honey Soy Sauce Chicken はちみつ醤油チキンMy Profile

  9. I love the versatility of this dish! So simple yet packed with flavor 🙂

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