A recipe for adding fish to your diet: Tiliapia – a great choice!
Fish is an excellent source of high quality, easily digestible protein. Some, but not all, fish are high in omega-3 essential oil – like salmon or sardines. Adding fish to your family’s diet is a healthy choice…if you make the right choice. There are many issues to consider when choosing which fish to consume, including:
1) Mercury and polychlorinated Bbiphenyls (PCBs) levels (as well as other toxins) in the fish. While this is an important issue for all of us, it is an especially important consideration for pregnant or lactating women, women planning to become pregnant and small children.
2) Sustainable harvesting and/or farming practices.
3) Wild versus farm-raised fish.
4) And, of course, coming back to your original concern…cost and taste!
All of these are important issues and I will address these in upcoming posts. Taking all of these into consideration, tilapia is a great choice. Tilapia is an inexpensive, mild white fish that is sustainably farmed in the United States. Tilapia from Central America is a good alternative while tilapia farm-raised in China should be avoided.
A client gave me permission to share her tilapia recipe with you. I tried it out yesterday evening…it was so delicious I made it again tonight! It is an incredibly easy (quick, quick, quick!), delicious dish with a beautiful presentation:
Cheesy salsa tilapia fillets
Prep Time: 25 minutes
Cook Time: 15 minutes
Total Time: 40 minutes
- 1 Tablespoon organic coconut oil
- 2 fillets tilapia (farm raised in the US)
- 1/2 cup of your favorite organic salsa
- 2 ounces organic cheese, shredded (mozarella or guyere are good choices)
- 1 large bunch of greens, cleaned, steamed
- Heat pan over medium heat. When pan is hot, add coconut oil.
- When oil is melted, add fillets, turning each fillet once briefly to coat with oil.
- Cover each fillet with 1/4 cup salsa, cover the pan and cook over low heat for about 7 minutes.
- Remove cover and sprinkle 1 ounce of shredded cheese on top of each fillet. Cover pan and cook just until cheese is melted.
Serve over a bed of steamed greens. Try different greens – a cup of cooked spinach or collard greens has more calcium than an ounce of cheese and nearly as much as a cup of milk!