Easy Tilapia With Eggplant And Carrots Food

ONE SKILLET TILAPIA CAPONATA

Steps:

• In a large skillet heat 1 Tbsp of olive oil over medium high heat. Add the onions, red pepper, eggplant and cherry tomatoes and cook covered with a lid for about 10 - 13 minutes until the vegetables are tender, stirring frequently. Season the vegetable mixture with salt and pepper.
• Add the garlic, capers, olives, tomato puree, tomato paste, coconut sugar (or honey/maple syrup), balsamic vinegar, salt, pepper and red pepper flakes (optional), and cook for 2-3 more minute. Check for seasoning and adjust to your own liking.
• Season fish with lemon juice, salt, and pepper on both sides and place on top of the eggplant caponata in the skillet. Cover with a lid and cook for about 10 minutes over medium high heat.
• The sauce should be thick and have reduced by half.
• Plate the fish on a plate and pour some of the eggplant caponata sauce on top. Sprinkle with fresh basil.
• Enjoy!

SHEET PAN BAKED TILAPIA AND ROASTED VEGGIES

Steps:

• Preheat oven to 400 degrees F.
• Place veggies on baking sheet and drizzle with 2 tablespoons olive oil. Sprinkle with salt and pepper, mix, and then push to the sides of the pan.
• In a small bowl, mix remaining 2 tablespoons olive oil, lemon juice, garlic, parsley, red pepper flakes, and onion powder together. Place tilapia on pan between the veggies and rub the marinade on all sides of the fillets. Sprinkle tilapia with salt and pepper.
• Bake for 12-15 minutes or until fish reaches 145 degrees F and flakes easily. Serve immediately.

EASY TILAPIA WITH EGGPLANT AND CARROTS

Steps:

• Heat up EVOO and garlic in a pan. Season fish and eggplant with a little S&P. Add fish, eggplant, and carrots to pan. Cook until fish is falling apart (about 15 minutes if thawed).

BROILED TILAPIA AND EGGPLANT WITH MOROCCAN PESTO

Steps:

• Preheat the broiler. Bring 3/4 cup water and 1/2 teaspoon salt to a boil in a small saucepan. Put the couscous in a medium heatproof bowl and stir in the boiling water. Cover the bowl and set aside until the couscous is tender, about 5 minutes. Fluff with a fork.
• Meanwhile, puree the garlic, cilantro, 3 tablespoons olive oil and 1/4 cup water in a blender. Pulse in the lemon zest, cumin, coriander, paprika and 1/4 teaspoon salt. Score the eggplant flesh in a 1/2-inch crosshatch pattern and place cut-side up on a foil-lined baking sheet. Brush with 2 tablespoons of the cilantro pesto and season with salt and pepper. Broil the eggplant, without turning, until browned and softened, 10 to 14 minutes.
• Lay the tilapia on another foil-lined baking sheet. Brush with the remaining 1 tablespoon olive oil and season with salt and pepper. Broil until the fish is cooked through, 5 to 8 minutes. Brush each fillet with about 1 teaspoon pesto.
• Divide the fish, couscous and eggplant among plates. Mix the yogurt with 1 tablespoon water and drizzle on the eggplant. Top the fish with the remaining pesto and more cilantro. Serve with lemon wedges.

EASY TILAPIA

Steps:

• Heat a large non-stick skillet over medium heat. Drizzle fillets with olive oil and season with salt and pepper. Place fillets in skillet and sprinkle with half of the lemon over. Cook for 3 minutes per side, or until fish flakes easily with a fork. Transfer fillets to a plate, and keep warm.
• Add wine, remaining 1/2 lemon, tomatoes, capers, and salt and pepper to the skillet. Increase heat to medium high and boil for 2 minutes to burn off alcohol. Reduce heat to low and return fillets to the pan along with the asparagus. Cover and simmer 2 minutes more, then transfer fish and asparagus to a serving dish and keep warm.
• Again, increase heat to medium high and whisk in butter, and boil to desired consistency. Spoon sauce over fish, and serve.

VEGETABLE STEAMED TILAPIA

Steps:

• Preheat oven to 450 degrees F (230 degrees C). Line a baking sheet with aluminum foil and oil lightly with olive oil.
• Arrange tilapia fillets onto prepared baking sheet. Place celery, carrots, bell pepper, and red onion on top of fillets. Season with Greek seasoning, salt, and black pepper. Lay a sheet of aluminum foil over the top and fold edges together to seal the packet.
• Bake in the preheated oven until fish flakes easily with a fork, about 20 minutes.