3 Healthy Fish Recipes | Dinner Made Easy || Cooking Channel
3 Healthy Fish Recipes | Dinner Made Easy || Cooking Channel
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tortilla-crusted tilapia
servings: 4
calories: 363
1.5 lbs tilapia, sliced into strips
3 cups tortilla chips, crushed (7oz)
1/2 cup flour
1 tsp ground cumin
1/2 tsp chili flakes
1/2 tsp smoked paprika
1 tsp garlic powder
1 lime, zested
3 eggs
on a large plate or a wide-mouthed bowl, whisk together flour, cumin, child flakes, smoked paprika, garlic powder and lime zest. set aside.
in another wide-mouthed bowl, beat eggs. set aside.
place crushed tortillas on a large plate.
to encrust fish, take one strip at a time and lightly toss it in the flour mixture. next, dip the fish into the eggs, then finish off my coating it with the crushed tortillas. place fish stick on a well-greased baking sheet. continue coating remaining fish.
bake at 350ºf for approximately 12-15 minutes, or until fish is cooked through and tortilla crust is lightly golden.
serve immediately or store in the refrigerator for up to 3 days.
*if you prefer, you can pan fry the fish on a large skillet over medium-high heat.
enjoy!
maple dijon salmon
servings: 4
calories: 330
4 salmon fillets, 4-6oz
1/4 cup maple syrup
1/4 cup dijon mustard
2 garlic cloves, minced
salt and pepper to taste
oil
in a large bowl, whisk together maple syrup, mustard, garlic and a drizzle of oil. season with salt and pepper to taste.
coat salmon with mixture and allow to sit in the refrigerator for 15-20 minutes.
place fish on a lined baking sheet and bake at 400ºf for 10-12 minutes, or until salmon is cooked through.
serve immediately or store in the refrigerator for up to 3 days.
enjoy!
cajun mahi mahi with mango salsa
servings: 3
calories: 390
for the mahi mahi:
1 tbsp oil
1.5lbs mahi mahi filets
2 tbsp cajun spice –
for the mango salsa:
2 mangoes, finely diced
1/3 cup red onion, finely diced
1 jalapeño, deseeded and finely minced
1/4 cup cilantro, roughly chopped
1 lime, juice and zest
salt and pepper to taste
mahi mahi:
on a large cutting board or in a large bowl, sprinkle cajun seasoning over fish. gently rub the seasoning in.
heat a large nonstick skillet on the stove and add some oil. add fish and fry on medium-high heat for 2-3 minutes per side, or until fish is lightly golden and cooked through. do not overcrowd the pan. fry fish in batches if necessary.
serve immediately with salsa or store in the refrigerator for up to 3 days.
salsa:
in a large bowl, toss all ingredients and season with salt and pepper to taste.
serve immediately or store in the refrigerator for up to 5 days.
enjoy!
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