Be sure to check out my Happy Eats Healthy site to see upcoming classes, seminars, for more information on Health Coaching, nutrition information and more!

Wednesday, May 5, 2010

Tilapia Fish Sandwiches


I'm constantly looking for creative ways to work fish into our meals. Dave is not a fan of fish, but the health benefits of fish (at least when it's not fried) outweigh his whining- so bring on the fish.

These are two completely different sandwiches. One has an Italian flare with a spread boosting lemons and capers, while the second sandwich plays off of South American and Thai flavors using lime and chili powder mingling with cabbage and mint.

Don't fear fish even if you are land locked, just get creative.  Do you know about Greek yogurt?  If not- drop everything you are currently doing, go straight to the store and buy some now. It's thick, creamy and tasty, and can be a replacement for fattier options like sour cream.  For heartier spreads and if you are NOT watching your weight, you can use mayo or sour cream rather than yogurt. These sandwiches are a fun way to hearty-up fish to help it become a more fat and happy meal.


Tips and techniques:  Substitute whatever white fish you like, I happened to have tilapia on hand.  It's a nice simple fish, with a mild flavor. Use a light hand as this fish is flaky and can break apart easy.  The remaining spreads can be used on eggs the next morning or mixed in a salad for lunch.


Tilapia Fish Sandwiches

4 fillets of flaky white fish
1 cup cornmeal
1 Tbls butter (or olive oil)
4 crusty bread rolls

Make the two spreads first (recipes below). Pour the cornmeal on a flat plate. Dredge each fillet in the corn meal, place in a heated pan with the butter.  Sautee the fish, about 2-3 minutes per side over medium heat.  Then assemble each sandwiches with the ingredients below.  Use one fillet per sandwich.


Italian Fish Sandwich

1/2 cup Greek yogurt
2 Tbls lemon juice
Zest of 1/2 a lemon
2 Tbls capers
3 Tbls red onions, finely chopped
1 Tbls chopped parsley
tomato slices
Red leaf lettuce

For the spread, combine the yogurt, lemon juice and zest, capers and onion in a bowl. Stir to combine.  When the fish is ready,  place the spread on the bun along with a tomato slices, a sprinkle of parsley and fresh leaf lettuce. Top with the sauteed fish and serve while warm.


Spicy Cabbage Fish Sandwich

1/2 cup yogurt
2 Tbls lime
Zest of 1/2 lime
1 tsp chili powder
1/2 tsp paprika
1/2 tsp ground cumin
1 large garlic, minced
1 tsp mint, chopped
1 tsp parsley, chopped
thinly sliced cabbage or broccoli shreds
Tomato slices
Thinly sliced red and yellow peppers

For the spread, combine the yogurt, lime juice and lime zest, chili powder, cumin and garlic in a bowl.  Mix to combine and set aside.  When the fillets are ready, add the spread and sprinkle with the the chopped mint and parsley and then add the cabbage, tomato and peppers to the buns; then top with the sauteed fish.  Serve immediately while warm.


1 comment:

  1. Very nice and informative blog posting. Among all the fish, tilapia fish is Awesome! Tilapia fish farming is very profitable and easy. I like tilapia fish dish very much for it's unique taste and nutritional value.

    ReplyDelete

LinkWithin

Related Posts with Thumbnails