FEBRUARY – SQUASH SOUP

FEBRUARY 08 - BAKED TILAPIA AND SPINACH

Tilapia comes in several colors, but red and black tilapia is the most well known species. After preparation, the meat of both varieties is completely white. Tilapia can thrive in either fresh or salt water, and are mostly imported from Latin American countries but can come from many different locations.

Tilapia is a great source of protein as well as phosphorus, niacin, selenium, vitamin B12, and potassium. It is also an excellent source of the essential fatty acid omega 3.

When marinating tilapia, be sure to do so only for a short time as the fish’s delicate structure will easily break down.

Tilapia can be broiled, grilled, baked, poached, sautéed, or steamed. The skin has a bitter flavour and should be removed before eating. It can be substituted in recipes calling for sole, snapper, pompano, flounder, cod, sea bass, and orange roughy.

As it has lower levels of mercury than some of these fish, it can be a healthy alternative (see EPA chart below).

Look for tilapia that smells fresh like the ocean, not musky. If it has been frozen, discard it if it is mushy when thawed. Look for clean eyes, clean gills, and moist, shiny, tightly adhering scales.

To store safely; remove packaging, rinse fish under cold water and pat dry. Refrigerate covered with crushed ice and cling wrap for up to two days.

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Here is a chart from the EPA (Environmental protection agency) on levels of mercury in fish:

· Highest mercury: Avoid eating: Grouper, Marlin, King Mackerel, Orange Roughy, Shark , Swordfish, Tilefish

· High Mercury: Eat no more than three 6oz servings per month: Saltwater Bass, Bluefish, Croaker, Halibut, Lobster, Sea Trout and Tuna (albacore, fresh bluefin and ahi)

· Lower mercury: Eat no more than six 6oz servings per month: Carp, cod, crab, mahi mahi, monkfish, perch, skate, snapper, tuna (canned, chunk light or fresh pacific albacore or skipjack)

· Lowest Mercury: Enjoy these fish: Anchovies, Butterfish, Calamari, catfish, caviar, clams, king crab and crayfish, flounder, haddock, hake, herring, lobster, oysters, perch, Pollock, salmon, sardines, scallops, shad, shrimp, sole, sturgeon, TILAPIA, freshwater trout, and whitefish.

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BAKED TILAPIA AND SPINACH

Serve this easy and tasty baked tilapia dish with a whole grain brown rice.

4 to 6 tilapia filets
olive oil in a spritzer bottle
8 to 12 ounces of cleaned baby spinach
1/4 cup chicken broth (from chicken soup that you had previously made from scratch and frozen)
1 small tomato, chopped
4 green onions, thinly sliced
1/4 teaspoon onion powder
salt and pepper
Creole seasoning blend 00000000000000000000000000000000000000000000000

Creole seasoning blend:

2 tbsp onion powder
2 tbsp garlic powder
2 tbsp dried oregano
2 tbsp dried basil
1 tbsp dried thyme
1 tbsp black pepper
1 tbsp white pepper
1 tbsp cayenne pepper
5 tbsp paprika
3 tbsp salt

Spray a 9x13-inch baking dish with the olive oil and add the spinach. Blanch the spinach for 1 minute and then fit it into the dish.

In a small bowl, combine onion powder, garlic powder, oregano, basil, thyme, black pepper, white pepper, cayenne pepper, paprika and salt. Store in an airtight container.

Sprinkle tilapia filets lightly with salt, pepper, and Creole seasonings. Arrange the filets over the spinach and sprinkle with chopped tomato and sliced green onion. Cover the baking dish with foil and bake at 350° for 25 minutes, or until fish flakes easily with a fork. Spoon pan juices over the fillets before serving.

Enjoy!