Friday, August 28, 2015

Back-to-School Dinner Recipes in 30 Minutes or Less from Regal Springs Tilapia

Heading back-to-school means a slew of fall activities and getting back into the family routine. Luckily, Regal Springs tilapia has created some quick and easy recipes that are delicious and provide just the right amount of fuel for your busy family. 

The Herb Marinated Tilapia Kebabs, Toasted Coconut Tilapia with Pomegranate Salsa and Blackened Tilapia Tacos recipes can all be made in under 30 minutes, and in case you didn’t know tilapia is only 90 calories per 4oz. ounces and a great source of protein, not to mention low in fat and gluten-free. 

Toasted Coconut Tilapia with Pomegranate Salsa
Total time: 30 minutes
Serves 4

4 tilapia fillets or loins
1/2 teaspoon salt
1/2 teaspoon pepper
1 lemon, cut in half
3 tablespoons coconut oil
1/3 cup unsweetened shredded coconut
1 tomato, chopped
1/2 red onion, finely diced
1/2 cup pomegranate arils
1/4 cup fresh cilantro, chopped
Juice of 1/2 lime
Juice of 1/2 orange
1/4 teaspoon salt

To toast coconut, add to a saucepan over low-medium heat and stir, cooking for about 4-5 minutes. As soon as mine starts to turn golden, I use a wooden spoon and toss continuously until it’s evenly toasted. Set aside.
Season tilapia on both sides with salt, pepper and lemon juice. Heat a large nonstick skillet over medium to medium-high heat and add coconut oil. Once the oil is completely melted, add tilapia and cook until the edges are opaque, about 3-4 minutes. Using a spatula, gently flip the fish. Immediately cover in half of the toasted coconut mixture, and as the fish cooks the coconut will somewhat “adhere” to it. Once the tilapia is easily flaked with a fork, remove it from the skillet and top with the remaining toasted coconut if desired. Serve with pomegranate salsa on top!
For salsa - combine all ingredients together and mix! Can be stored in the fridge for 2-3 days.

Blackened Tilapia Tacos
Total time: 30 minutes
Serves 2

2 Regal Springs Tilapia Loins
1 tbs. butter
2 tsp. paprika
½ tsp. each of garlic powder, cumin, cayenne pepper, oregano and thyme
½ tsp. salt and black pepper
Pinch of brown sugar.
2 tbs. cooking oil (canola, vegetable, or avocado oil work)

Rinse Regal Springs Tilapia loins with water and pat dry with a paper towel.
In a small bowl, stir all of the spices together.
Melt butter in a small bowl and brush loins on both sides. (Use oil as a substitute)
Generously cover loins with spice blend, coating both sides.
Heat up 2 tbs. oil in a pan until extremely hot.
Place loins in hot oil and cook 4-5 minutes on each side.
Place on warm corn tortilla with desired additions.
Tasty Toppings:
Quick Pickled Red Onions:
Thinly slice one red onion
In a pot mix a cup of red onion vinegar, ¼ cup of brown sugar and a tsp. salt until fragrant.
Remove from heat and cover for 30 minutes.
Drain liquid and enjoy!
Jicama Orange Salsa:
Cut up 1 jicama and 1 orange into small cubes.
Mix with lime juice (½-1 lime depending on preference).
Add salt to reach desired flavor.

Herb Marinated Tilapia Kebabs
Total time: 30 minutes
Serves 4

1 pound tilapia fillets, cut lengthwise into eight 1/2-inch-thick strips
24 grape tomatoes
4 jarred artichoke hearts, halved lengthwise
1/4 cup chopped parsley (about 1/3 bunch)
3 tablespoons EVOO
Salt and pepper
1 cup orzo
1 lemon, cut into wedges

Bring a large pot of salted water to a boil.
Preheat a grill or grill pan to medium heat. In a medium bowl, toss tilapia strips, tomatoes and artichokes with 3 tbsp. of the parsley and 2 tbsp. EVOO. Season with salt and pepper.
Thread tilapia strips, grape tomatoes and artichoke hearts on 8 skewers. Grill skewers, turning once, until fish is opaque, 9 to 11 minutes.
Meanwhile, add the orzo to the boiling water and cook until al dente, 8 to 10 minutes. Drain, transfer to a bowl and toss with the remaining 1 tbsp. parsley and EVOO. Season with salt and pepper.
Serve skewers with orzo and lemon wedges.