For some reason summer time makes fish taste so much better – probably because it is actually fresher! But none the less, I always find myself craving a nice piece of fish quite frequently throughout the summer days.
Right now it is the fatty fishes that have been all the rage when it comes to incorporating healthier options. White fish, on the other hand, has abeen a little overlooked. This type of fish can have many benefits for those looking to lose weight, or have a light meal. Unlike fatty fish, such as salmon wich are very rich in omega-3 fatty acids (very good for you), white fish are quite low in fat and calories but still very high in protein levels. White fish also has several benefits: they are rich in B-vitamins, selenium, phosphorus, and iron
Here is one f my favorite recipes (of course it is very easy) which stars white fish as the main attraction. Baked Tilapia with Roasted Vegetables -YUM! (emphasis on the yum.)
- Assortment of your favorite vegetables – I used yellow onions, orange and yellow bell peppers, summer squash, zucchini and jalapeno
- White fish of your choice, I used Tilapia, but Haddock, Cod, and Halibut are great options as well.
- Red Pepper flakes
- Extra Virgin Olive Oil spray
- Balsamic Vinegar
- Ground pepper
Preheat the oven to 400 degrees. Allow your fillet to marinate in some balsamic vinegar for about 10 minutes in a baggie. For each fillet of fish, use a sheet of tinfoil to lay your ingredients on. Layer the bottom with chopped vegetables, spray a little of your olive oil over the vegetables. Sprinkle a few red pepper flakes over your fish before laying it over a layer of vegetables. Add another layer of vegetables ontop of the fish, so that the fish is completely covered in veggies. Add a few more light sprays of olive oil to keep them moist. Fold up the sides of each tin foil section to keep everything in. Add a light drizzle of balsamic over the mix, and top off with a ash of ground pepper and red pepper flakes
Place these in the oven on a tray, exposing the top, for about 15 minutes. Check to see if the fish is white and flaky – if not put it in for a few more minutes.
I paired this the other night with a quick stir-fry mix of broccoli, cauliflower, some garlic powder, and several generous dashes of paprika.
There are endless possibilities when it comes to preparing fish – just be sure to keep it healthy. Stick with grilling, baking, pan searing, broiling, or light saute (meaning EASY on the oil / sauce), and always veer away from mayo bases, butter, and breading.