Tasty Tilapia

Fish is one of those meals that I just don’t make that many times during the week, but mainly because I don’t know how to cook it.  I think many people are always looking for more fish recipes.  We know it is good for us but one of the main barriers that people find with fish is how do you make it taste good, without the fishy taste? Tilapia, like other fish, is such a great lean source of protein.  For one (4-oz) fillet, it contains about 19 grams of protein!


Last night I had a couple of tilapia fillets thawing out in my fridge and needed to use them up.  I had previously made tacos a couple nights before and had some great veggies to use. In containers I had onions, cilantro, red pepper and some chilies that were all diced up and ready to go.  Wow, was this a time saver and will do this in future.  What a great double-duty way to use up the veggies.  Here is my recipe below to make the tasty tilapia!  My husband even said it was good – hooray!


Tasty Tilapia

Source: Stacy Mitchell, RD, LD  Serves: 4


1 tbsp canola oil

1/3 cup diced onions

1/3 cup diced red pepper

2 tbsp chopped cilantro

2 tbsp chopped chilies

4 tilapia fillets

juice of half lemon

2 tbsp agave nectar



In a skillet, add the oil and veggies and sauté until soft.  Add tilapia fillets. Cook for five minutes.  Flip fillets during the cooking time.  Add lemon juice and agave nectar.  Place a lid over the skillet, flip fillets meanwhile, cook for about another 5 minutes or until sauce begins to thicken.


I served this with Uncle Ben’s 90 second Whole Grain Rice and dinner was done!  I think it took about 15 minutes cooking!



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