Thursday, January 3, 2013

Oven Roasted Tilapia with Kale and Lime- Cilantro


Quick oven roasted fish fillets are a great way to cook fish evenly while keeping the fish meat moist and flaky.  This recipe uses the mild white fish Tilapia which absorbs flavors well.  It is also becoming a very popular fish choice that is now widely available in most grocery chain stores.   Best of all this recipe can be made in less than 20 minutes making it a great option for a weeknight quick dish.

Kale and mushrooms serves as a nice slightly bitter compliment to the acidity of the lime-cilantro sauce.  The Fish and Kale are roasted together with white wine and served with the tangy lime-cilantro sauce on the side.  Great either served by itself or with a side of couscous or rice.

Servings: 2
Prep Time: 10 Minutes
Cooking Time: 20 Minutes

Ingredients:
1 Scallion chopped
1/4 Cup Cilantro chopped
1 Tablespoons Lime Juice
3 Tablespoons Low Sodium Soy Sauce
2 Teaspoons Ginger grated
3 Tablespoons Olive Oil divided
2 Cups Mushrooms sliced.
1 lb Kale coarsely cut
1/2 cup dry white wine
2 Tilapia Fillets cut into 8 pieces

Step 1: Arrange a rack in upper third of oven and preheat to 400 degrees Fahrenheit.

Step 2: In a small bowl, combine the scallion, cilantro, lime juice, soy sauce and ginger. Whisk in 1 tablespoon olive oil and season with salt and pepper.  Set aside.

Step 3: Heat the remaining olive oil in a large oven safe skillet. Add the mushrooms to the pan and stir fry slightly cooked (about 3-4 minutes).  Add in the chopped Kale and stir fry until leaves are soft and dark green (5-7 minutes).  Remove pan from heat and add the white wine to the pan.

Step 4: Season the Tilapia fillets with salt and pepper and arrange in a single layer on top of the Kale and mushrooms.  Transfer the pan into the top rack of the oven and and roast until the fish is just cooked through (about 8 minutes).  Transfer the ingredients to a large bowl.  Spoon some of the lime-cilantro sauce over the dish. Serve with rice or couscous and remaining lime-cilantro sauce on the side.


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