Miso Fish Soup with Soba

 Start the new year out right with this delicious and healthy soup. This recipe from Simply Recipes serves two.

Ingredients

8 - 12 ounces tilapia

3 ounces soba buckwheat noodles

2 tsp. toasted sesame oil

2 cup chicken stock

2 Tablespoon white miso

8 ounces sliced cremini or shitake mushrooms

3/4 cup sugar snap peas

1/2 cup shelled edamame

2 Tablespoons sliced green onions

Note: The original recipe calls for 1/4 cup chopped cilantro and 1/4 cup chopped parsley. I omitted both, but fans of cilantro or parsley may wish to add one or both.

Instructions

Cut the fish into 2 inch pieces and set aside.

In large pot, boil 2 quarts water. Add the soba noodles and cook for three minutes or until tender, but still a little firm. Drain in a colander and rinse under cool water to remove starch. 

Divide the noodles between two soup bowls. Add one teaspoon sesame oil to each and toss to coat the noodles.

In the same pot, add the chicken stock and one cup water. Bring to a boil.

Add the mushrooms and snap peas. Reduce heat to medium low and simmer, uncovered for 3 minutes.

Add the edamame and fish to the pot. Cover with a lid. Cook at e gentle simmer for 3 - 5 minutes of just until the fish is cooked through.

With a slotted spoon, remove the fish from the broth and divide it between the bowls, placing it on top of the noodles. 

In a small bowl, whisk miso with 1/2 cup hot water.  Stir it into the pot (along with cilantro and parsley, if desired).  Ladle the broth and vegetables over the noodles and sprinkle with sliced green onion.

Tilapia with Olives, Mushrooms and Tomatoes

My daughter, Laura, made this recipe for a family dinner recently. Delicious!
This recipe originally comes from Simply Recipes.

Ingredients

1 Tablespoon olive oil
1 small onion, cut into 1/4 inch slices lengthwise
1 clove garlic, minced
1 14-ounce can crushed tomatoes, undrained
1 cup sliced cremini or button mushrooms
3/4 cup sliced green pimiento-stuffed olives
1 Tablespoon fresh oregano or 1/2 teaspoon dried oregano
1/4 teaspoon salt
1/8 teaspoon black pepper
1.5 pounds tilapia fillets (or other tender white fish such as cod or red snapper)

Instructions

Heat  olive oil in large skillet over medium heat. Add sliced onions and cook until translucent, about 5 minutes. Add garlic and cook one minute more. Add tomatoes. Add sliced mushrooms, olives, oregano, salt and pepper. Bring to a simmer.
Lay the fish on top of the mixture and spread a little sauce on top of each fillet. Return to simmer. Lower the heat and cover the pan. Cook 8 - 10 minutes or until the fish easily flakes with a fork.
Use a wide spatula to lift the fillets from the pan to the serving place. Spoon sauce over fish. Serve with rice or crusty bread.

Broiled Tilapia Parmesan

Talk about quick and easy! This recipe takes a total of 15 minutes to make, start to finish.

Ingredients

2 pounds tilapia fillets (I prefer to use frozen packaged tilapia. The fillets are thinner and work well in this recipe)
1/2 cup Parmesan cheese
1/4 cup softened butter
3 Tablespoons mayonnaise
2 Tablespoons fresh lemon juice
1/2 teaspoon dried basil
1/4 teaspoon black pepper
1/8 teaspoon onion powder
1/8 teaspoon celery salt
Optional:  Bread crumbs and dried parsley

Instructions

In a small bowl, combine Parmesan cheesem, butter, mayonnaise, lemon juice, basil, pepper onion powder and celery salt. Mix well and set aside.

Preheat the broiler. Line a sheet pan with aluminum foil. Arrange fillets in a single layer on the prepared pan. Broil a few inches from the heat for 3 - 4 minutes. Flip the fillets over and broil for an additional 3 - 4 minutes. Remove the fillets from the oven and cover them with the Parmesan mixture. If desired sprinkle bread crumbs and dried parsley on top. Broil two more minutes or until the topping is browned and the fish flakes easily with a fork. Be careful not to overcook the fish.

Recipe Source:  allrecipes.com

Homemade Fish Sticks

Ingredients

1/2 cup flour
1 egg
1/2 cup dried bread crumbs
2 Tablespoons Parmesan cheese
2 Tablespoon cornmeal
1/2 teaspoon salt
1/2 teaspoon garlic powder
1/2 teaspoon paprika
1 pound tilapia fillets, cut into 1/2 inch wide strips
Cooking spray

Instructions

Preheat oven to 425 degrees.
Coat a baking sheet with cooking spray. On one plate,place flour. On another plate, add beaten egg.
On a third plate, mix together cornmeal, bread crumbs, Parmesan cheese and spices.
Dip each piece of fish into the flour, turning to coat all sides. Shake off any extra.
Then, dip fish into egg; then dip into bread crumb mixture, gently pressing so that the mixture will stick.
Arrange fish on the baking sheet and spray lightly with cooking spray.
Bake until breading is golden brown and crisp and fish is cooked through - about 10 minutes.

Serve with tartar sauce.

Grilled Fish Tacos with Mango Salsa

Hands down, this is my favorite recipe for fish tacos.  I found this recipe in a cookbook called "Cook This, Not That" - so it is not only delicious, it is low in calories.

Ingredients

1 mango, peeled, pitted and diced
1 avocado, peeled, pitted and diced
1/2 red onion, finely chopped
Juice of one lime plus additional lime slices for garnish
Salt and black pepper
Olive oil
1 1/2 pounds tilapia ( or white fish of your choice)
1 teaspoon blackened seasoning spice
8 flour tortillas
2 cups finely shredded red cabbage

Instructions

Mix mango, avocado, onion and juice of one lime in bowl.
Season with salt and pepper.

Heat a grill pan until hot.
Rub a light coating of oil on fish and season with blackened seasoning.
Cook the fish, undisturbed, for 4 minutes. Carefully flip with a spatula
and cook for another 4 minutes. Remove from heat.

Warm the tortillas by wrapping in a paper towel and microwaving for 45 seconds.

Break fish into chunks and divide among warm tortillas. Top with cabbage and mango salsa. Serve with lime wedges.

Tilapia Piccata

This recipe is adapted from Food Network and Melissa d'Arabian. It is easy and delicious.

Ingredients

2 Tablespoon olive oil
1 pound tilapia
1/4 cup flour
1/4 cup white wine
2 lemons, juiced
2 Tablespoon capers
2 Tablespoons butter
Fresh parsley for garnish, if desired


Instructions

Heat olive oil in large saute pan over medium-high heat. While pan is heating, blot the fish dry with paper towels and season with salt and pepper.
Dredge fish in flour, shaking off any excess.,
Saute fish until just cooked through, about 5 minutes, flipping halfway through cooking time.
Remove fish to platter and keep warm in 200 degree oven,
Deglaze pan with white wine, whisking for about one minute. Add the lemon juice and capers and stir. Add butter and whisk to incorporate into sauce. Pour sauce over fish on platter and garnish with chopped parsley.

Easy Fish Chowder

This is an easy chowder recipe that tastes rich and filling.

Ingredients

12 ounces fresh or frozen tilapia fillets
3 cups frozen diced hash browns with onions and peppers, thawed
1 cup water
1 12-ounce can evaporated milk
1/2 cup milk
1 can condensed cream of potato soup
2 slices bacon, cooked and cut into small pieces
3/4 tsp. dill
3/4 tsp. black pepper
1 2-ounce jar diced pimiento

Instructions

Thaw fish, if frozen.
Rinses fish and pat dry with paper towels.
Cut fish into 1-inch pieces.
In large saucepan, combine potatoes and water. Bring to a boil; then reduce heat and simmer, covered for about 8  minutes or until potatoes are tender.
Stir in evaporated milk, soup, bacon, dill and pepper. Return to boil. Add fish and pimiento.
Reduce heat. Simmer until fish flakes easily with fork - about 5 minutes.