Blackened Cumin-Cayenne Tilapia

Delicious, quick, & easy weeknight dinner. I served this with couscous & green beans for a balanced meal. Dinner was ready in less than 20 mins (including all prep).

Ingredients:
1 Tbsp olive oil
4 (6 oz) tilapia fillets
2 tsps ground cumin
1/2 tsp salt
1/2 tsp garlic powder
1/2 tsp ground red pepper
1/4 tsp freshly ground black pepper
Cooking spray

Preheat broiler
Rub oil evenly over fish
Combine cumin, salt, garlic powder, & peppers; sprinkle over fish
Arrange fish on a broiler pan coated with cooking spray; broil 5 minutes or until fish flakes easily when tested with a fork or desired degree of doneness

Teriyaki Tuna & Soba Noodles

I've only made fish maybe 3 times, ever. This was the 3rd time making it & it turned out pretty good - my tuna steak was a little dry but my husband's was cooked perfectly. This marinade would also be good with salmon or chicken.

Ingredients:
1/4 cup reduced-sodium teriyaki sauce

2 Tbsps rice vinegar

1 Tbsp chopped fresh ginger

1 tsp sugar

2 garlic cloves, chopped

4 tuna steaks

6 oz soba noodles

1/2 lb sugar snap peas, strings removed

1 sweet red pepper, seeded & thinly sliced

2 carrots, chopped

2 scallions, thinly sliced

additional teriyaki sauce for noodles

In a small bowl, stir together teriyaki sauce, vinegar, ginger, sugar, & garlic

Reserve 3 Tbsps for the noodles

Marinate tuna in remaining teriyaki sauce mixture for 15 mins

Prepare soba noodles following the package directions, adding snap peas & carrots during the last 3 mins of cooking

Drain & place in a medium bowl

Toss with red pepper sliced & reserved teriyaki sauce mixture

Let stand at room temperature

Coat a grill with nonstick cooking spray & heat over medium-high heat

Grill tuna for 3 mins

Turn & grill for an additional 2 mins for medium doneness

Serve with soba noodles & garnish with scallions

Toss noodles with additional teriyaki sauce if desired

Pecan-Crusted Tilapia

Ingredients:
1/2 cup dry breadcrumbs
2 Tbsp finely chopped pecans
1/2 tsp salt
1/4 tsp garlic powder
1/4 tsp black pepper
1/2 cup low-fat buttermilk
1/2 tsp hot sauce
3 Tbsp all-purpose flour
4 (6-ounce) tilapia or snapper fillets
1 Tbsp vegetable oil, divided
4 lemon wedges

Combine first 5 ingredients (through black pepper) in a shallow dish
Combine buttermilk and hot sauce in a medium bowl; place flour in a shallow dish
Dredge 1 fillet in flour
Dip in buttermilk mixture; dredge in breadcrumb mixture
Repeat procedure with remaining fillets, flour, buttermilk mixture, and breadcrumb mixture
Heat 1 1/2 teaspoons oil in a large nonstick skillet over medium-high heat
Add 2 fillets; cook 3 minutes on each side or until fish flakes easily when tested with a fork
Repeat procedure with remaining oil and fillets
Serve with lemon wedges


Yield:
4 servings (serving size: 1 tilapia fillet)

Nutritional Information:
CALORIES 302 (27% from fat); FAT 9.1g (sat 1.1g,mono 3.9g,poly 2.6g); PROTEIN 38.4g; CHOLESTEROL 64mg; CALCIUM 98mg; SODIUM 530mg; FIBER 0.9g; IRON 1.3mg; CARBOHYDRATE 14.2g

Baja Fish Tacos

Ingredients:
1/2 cup sour cream
1/2 cup mayonnaise
1/4 cup chopped fresh cilantro
1 (1.25 ounce) package taco seasoning mix, divided
1 pound cod or other white fish fillets, cut into 1-inch pieces
2 tablespoons vegetable oil
2 tablespoons lemon juice
1 package (12) taco shells, warmed

Toppings: shredded cabbage, chopped tomato, lime juice, taco sauce

Combine sour cream, mayonnaise, cilantro and 2 tablespoons seasoning mix in small bowl
Combine cod, vegetable oil, lemon juice and remaining seasoning mix in medium bowl; pour into large skillet
Cook, stirring constantly, over medium-high heat for 4 to 5 minutes or until fish flakes easily when tested with fork
Fill taco shells with fish mixture
Top with cabbage, tomato and sour cream mixture, lime juice and taco sauce