Healthy Tilapia Escabeche

Escabeche is a common dish in the Philippines. It’s usually served as a whole fish, lapu-lapu or tilapia, that is deep fried with a sweet and sour type sauce. In this recipe, I used fillets instead of a whole fish and baked the panko breading on instead of deep frying. The roots of this dish are Spanish and Chinese with Filipino flair and local produce.

With LOVE from Texas,
The Pint-Sized Mayo

Healthy Tilapia Escabeche

2 Servings

Ingredients:

• olive oil cooking spray
• 1 cup whole wheat panko bread crumbs (can substitute regular panko bread crumbs)
• 1 large egg, lightly beaten
• 2 tilapia fillets
• salt and black pepper, freshly ground
• 1/2 cup white vinegar
• 1 cup + 2 tablespoons water, divided
• 1/2 cup light brown sugar
• 1 tablespoon olive oil
• 1 cup yellow onion, chopped
• 4 cloves garlic, minced
• 2 inches ginger, peeled and julienned
• 1 green bell pepper, julienned
• 2 stalks celery, julienned
• 1 medium carrot, peeled and julienned
• 4 green onions, roughly chopped
• 1 teaspoon corn starch
• 1 cup jasmine rice, cooked

Directions:

Preheat oven to 425°F. Cover a small baking sheet with foil, and spray with nonstick olive oil cooking spray. Place the panko on a plate, and beat the egg in a small bowl. Season tilapia fillets with salt and pepper on each side.

Dip each piece of fish into then beaten egg bowl and then into the bread crumbs, be sure to shake off the excess at each dipping.

Place the breaded tilapia on the prepared baking sheet, and spray with cooking spray again. Place the sheet in the oven, and bake for 12-15 minutes or until golden brown. Remove from oven, and set aside.

While the fish is in the oven start on the sauce. Place the vinegar, 1 cup of water, brown sugar, and 1/2 teaspoon of salt in a measuring cup. Stir to combine.

In a medium saucepan over medium heat, add the olive oil. Add the onion and garlic. Cook until they have softened. Next, add the vinegar mixture and ginger.  Bring the mixture to a boil, and then add the rest of the vegetables.

Take the remaining 2 tablespoons of water and corn starch and combine them in the already used measuring cup. Whisk the ingredients together so that there are no lumps. Add this to the sauce, and cook until it reaches the desired thickness.

Place 1/2 cup of rice on each serving plate. Top with the fish fillet, and pour the sauce and vegetables on top.

Serve warm.

Enjoy!!

“A person who does not remember where he/she came from will never each his/her destination.”- Filipino Proverb

Honey Dijon Cedar Plank Salmon

I have been wanting to try out some cedar plank salmon for a while now. The main reason I haven’t ventured into this is that my husband is allergic to cedar. He was gone on some work training this week…hence the perfect time to try it. ALL for meeee!

With LOVE from Texas,
The Pint-Sized Mayo

Honey Dijon Cedar Plank Salmon

4 Servings

Ingredients:

• 1 cedar plank (you can find most of them at grocery stores these days near the charcoal)
• 1 tablespoon honey
• 2 tablespoons dijon mustard
• 1 pound salmon fillet (with skin on preferably)
• salt and black pepper, freshly ground

Directions:

Start by soaking your cedar plank in water for at least 30 minutes, and preheat oven or grill to 350°F. In a small bowl, mix the honey and dijon mustard together.

Once the cedar has been soaked, place the salmon fillet on it, skin side down. Pat the fish dry, and season it with salt and pepper. Finally, brush on the honey and dijon mixture.

Place the cedar plank in the oven or on the grill. Allow to cook until the fish is flaky. The oven will take around 20-25 minutes, and the grill will take about 15-20 minutes.

Remove from oven, cut into pieces, and serve warm with veggies.

Enjoy!!

“When you feel neglected, think of the female salmon, who lays 3,000,000 eggs but no one remembers her on Mother’s Day” – Sam Ewing

Parmesan Almond Crusted Tilapia Fish Tacos

Fish with a nutritious coat! Fish tacos are always one of our healthy dinner options. This time I added more protein and vitamins by making an almond crust. It’s also one of those great dinners to do when people have different tastes. Not everyone makes their tacos the same, and this gives others the flexibility to personalize their meal!

With LOVE from Texas,
The Pint-Sized Mayo

Parmesan Almond Crusted Tilapia Fish Tacos

2 Servings

Ingredients:

• 2 tilapia filets, cut in half, length-wise
• 1/4 cup all-purpose flour
• 1/2 tablespoon mojo seasoning (from the S.A.L.T. Sisters)*
• 1 egg whites
• 1/2 lemon, juiced
• 1/3 cup salted almonds, food processed into a ground
• 2 tablespoons parmesan, grated
• 1/2 teaspoon garlic powder
• 1/4 teaspoon black pepper, freshly ground
• 4 corn tortillas
• lettuce or cabbage, shredded, for serving
• hot sauce, for serving
• cheese, shredded, for serving
• sour cream, for serving
• avocados, sliced, for serving
• pico de gallo, for serving
• green onions, thinly sliced, for serving
• cilantro, chopped, for serving
• salsa, for serving

* You can also substitute 1 teaspoon salt, 1/2 teaspoon black pepper, and the zest of half a lemon.

Directions:

Preheat oven to 350°F. Cover a baking sheet with foil, and spray with nonstick cooking spray.

Dump the flour and mojo in a shallow plate or dish and stir to combine. In another shallow bowl, whisk together the egg white and lemon juice. In a third shallow plate, mix together the ground almonds, parmesan, garlic powder, and pepper. (I did not add any additional salt to this because the almonds were already salted. If you used unsalted almonds, add 1/2 teaspoon of salt.)

Dredge the fish pieces first in the flour, then in the egg mixture, and then in the crumb mixture. Make sure to shake off the excess in the flour and egg stages. Place the fish on the prepared baking sheet.

Place the pan in the oven, and bake 15-20 minutes, or until fish is firm to the touch and coating is a golden brown. Remove from the oven and allow to cool for 3-5 minutes.

Assemble your tacos with the toppings of your choice, and serve warm.

Enjoy!!

“God gives almonds to one who has no teeth.” – Spanish Proverb

Cajun Tilapia with Pico

Simple and yummy. This fresh fish dish can be on the table in minutes. After a long day at work, what else is better to put on the table besides an easy and fast healthy meal?

With LOVE from Texas,
The Pint-Sized Mayo

Cajun Tilapia with Pico

2 Servings

Ingredients for the fish:

• 1 tablespoon olive oil
• 2 boneless tilapia fillets
• cajun seasoning

Ingredients for the salsa:

• 1 small roma tomato, diced
• 1/4 cup white onion, diced
• 1 garlic clove, minced
• 1 tablespoon jalapeño, minced
• 1/4 cup cilantro, chopped
• 1 tablespoon fresh lime juice
• 1/2 teaspoon ground cumin
• salt and pepper to taste

Directions:

Mix up all the ingredients for tomato salsa. Set aside until you serve.

Rub the 2 fillets with cajun seasoning on both sides liberally.

Place a medium skillet over medium heat. Add oil to the pan. Cook the fish on both sides, a total of about 5-6 minutes.

Once finished cooking, remove from pan and allow to drain on a paper towel lined plate.

Serve warm and top with prepared pico.

Enjoy!!

“Governing a great nation is like cooking a small fish – too much handling will spoil it.” – Lao Tzu

Coconut Curry Tilapia

I realized last week that I haven’t made Asian food in a while for dinner. I particularly enjoy Thai food. This is a light fish dish with a Thai coconut curry sauce.

With LOVE from Texas,
The Pint-Sized Mayo

Coconut Curry Tilapia

2 Servings

Ingredients:

• 2 boneless tilapia fillets
• 1.5 tablespoons olive oil, divided
• sea salt and black pepper, freshly ground
• zest of 1/2 lemon
• 1 tablespoon fresh ginger, minced
• 3 teaspoons Thai red curry paste
• 1/2 (13.5 ounces) can of light coconut milk*
• juice of 1/2 lime
• 1 teaspoon fish sauce (can substitute another soy sauce, but fish sauce really makes this dish)
• 1/2 cup jasmine rice, cooked, for serving

* Pint-sized tip: To avoid wasting the remaining coconut milk, you can place it in a sealed plastic (ziplock-type) bag and store it in the freezer. Thaw it in the refrigerator before you use it in your next recipe!

Directions:

Preheat oven to the broiler setting, and line a small baking sheet with foil and spray with nonstick spray to avoid sticking.

Place the tilapia fillets onto the baking sheet. Using 1/2 tablespoon of olive oil, rub each fillet on both sides, and season with salt and pepper. Set aside.

In a medium sauté over medium heat, add the remaining 1 tablespoon of olive oil. Place the lemon zest, ginger, and curry paste in the pan. Cook for about 5 minutes, and then lower the heat to low. Slowly pour in the coconut milk, and mix until fully combined. Add the lime juice and fish sauce and stir. Allow the sauce to reduce by half, stirring every once in a while to avoid sticking.

While the sauce is reducing, place the tilapia in the oven for 5-7 minutes to cook.

Serve the fish with jasmine rice and a generous amount of sauce.

Enjoy!!

“Give me a fish and I eat for a day. Teach me to fish and I eat for a lifetime.”
– Chinese Proverb

Oven Roasted Chilean Sea Bass

Chilean Sea Bass = FAVORITE. Unfortunately it is not available in a lot of restaurants. So when I found it in my neighborhood grocery store, I was just tickled pink. This is an easy and satisfying dish you can make for 1 or a dinner party.

With LOVE from Texas,
The Pint-Sized Mayo

Oven Roasted Chilean Sea Bass

2 Servings

Ingredients:

• olive oil nonstick spray
• 1/2 tablespoon mojo seasoning (from the S.A.L.T. Sisters)*
• 1/8 teaspoon black pepper, freshly ground
• 2 Chilean sea bass fillets, de-scaled (with or without the skin)**
• 2 tablespoons scallion-garlic butter

* You really have the ability to mix up your seasonings according to your tastes. I picked this one for sea bass so it doesn’t overwhelm the fish and gives it a refreshing feel. It also contained salt so I didn’t add additional salt.

** Typically these fillets are about 6 ounces each. The fillets I got from the grocery were about 12 to 14 ounces. So naturally I saved 1 for later in my freezer, and cut one in half to make my two 6-ounce fillets.

Directions:

Preheat oven to 425°F, cover a small baking sheet with foil, and spray it with nonstick olive oil spray.

In a small bowl, mix the mojo and pepper.

Pat the fillets dry with paper towel. Place sea bass, skin down on the prepared pan. (** If you do not have skin on the fillets, season both sides of the fish.)

Sprinkle the seasoning mix on the flesh side of the  sea bass, and then spray with the nonstick olive oil spray.

Place the baking sheet in the oven and bake for about 15 to 20 minutes. (To avoid the cracking, you can make slits on the skin side. We don’t care how pretty it is in our house so we usually don’t do it!)

Serve warm with a slice of compound butter.

Enjoy!!

“Lloyd: You spilled the salt, that’s what’s the matter! Spilling the salt is very bad luck! We’re driving across the country, the last thing we need is bad luck. Quick, toss some salt over your right shoulder.
Harry: [Tosses the entire salt shaker over his shoulder]
Sea Bass: What the hell? Who’s the dead man that hit me with the salt shaker? ” –Dumb & Dumber

Bacon-wrapped Scallops with White Wine & Lemon Spinach

Scallops…mmm mmm mmm! Besides Chilean Sea Bass, scallops are my FAVORITE seafood entrée to order at fancy seafood restaurants. This is a simple way and fast way to enjoy their deliciousness at home!

With LOVE from Texas,
The Pint-Sized Mayo

Bacon-wrapped Scallops with White Wine & Lemon Spinach

1 Serving

Ingredients:

• 4 large scallops
• 2 pieces of bacon*
• salt
• black pepper, freshly ground
• 2 tablespoons olive oil
• 1 tablespoon unsalted butter, melted
• 1/4 cup white onions, chopped
• 2 cloves garlic, minced
• 2 ounces baby brown mushrooms, sliced
• 1/4 cup dry white wine (I used a sauvignon blanc)
• 1/4 lemon, juiced
• 2 cups baby spinach

*Skip the pre-cooking of bacon if you are using thin sliced bacon.

Directions:

Pre-cook the bacon in the microwave for 1 minute by placing them on a plate sandwiched between two pieces of paper towels. (* See note above.) Cut the bacon in half so that they are  approximately the same size.

Pat the scallops dry with paper towel, and wrap each with a piece of pre-cooked bacon, securing with a toothpick.

Next, season the scallops with salt and freshly ground black pepper.

Heat up a non-stick pan with olive oil over high heat until smoking hot. Place all 4 scallops in the pan and baste with the butter. Leave them to cook untouched for 2.5 minutes. After the time as elapsed, carefully flip the scallops over and sear the other side for another 1.5 minutes. Baste it again with the melted butter.

Once it’s finished searing, lift it from the pan and set them on a plate. Place the plate in the microwave to keep them warm.

Return to the pan, add the onions, garlic, and mushrooms, and sauté until garlic is fragrant and the onions and mushrooms have softened. Next, add white wine, lemon juice, and baby spinach.

Allow all the flavors to combine and the spinach to wilt. Taste and add salt and pepper to taste.

Remove from heat and place spinach on a plate, being sure to get all the saucy goodness. Place the scallops on top of the mound of spinach and serve with the rest of the bottle of white wine! 😀

Enjoy!!

“I’m good in the kitchen. I can cook seafood, collard greens, and black-eyed peas.” – Monique Coleman

Tuna Mac ‘N Cheese

Here is another mac ‘n cheese jazzed up recipe. This was inspired by my friend, Tay. Her dad had a recipe for mac ‘n cheese with tuna and peas that he always used to make in college. This is my version of it with a few more veggies and some additional flavors.

With LOVE from Texas,
The Pint-Sized Mayo

Tuna Mac ‘N Cheese

4-6 Servings

Ingredients:

• 1 package/box (14 ounces) Macaroni and Cheese Dinner
• 1 tablespoon olive oil
• 1/4 cup white onions, chopped
• 1/4 cup baby brown mushrooms, chopped
• 1 package (4.5 ounces) hickory smoked tuna
• 1/2 cup frozen green peas, thawed
• 1/4 cup provolone cheese, diced
• 1 teaspoon fresh dill, chopped
• 1 green onion, thinly sliced
• salt and black pepper, freshly ground, to taste

Directions:

Prepare the macaroni and cheese dinner as directed on package.

Heat the olive oil in a medium nonstick skillet on medium. Sauté the onions and mushrooms in the skillet until everything is softened and liquid is all cooked out.

Once cooked, add the onion/mushroom mixture, tuna, peas, cheese, dill, and green onion to the macaroni and cheese. Toss to combine and heat through.

Taste and add salt and pepper if needed. Divide between bowls and serve warm.

Enjoy!!

“Dolphin-safe tuna, that’s great if you’re a dolphin. What if you’re a tuna? Somewhere there’s a tuna flopping around on a ship going, ‘What about me? I’m not cute enough for you?'” – Drew Carey

Healthy Shrimp & Broccoli Stir Fry

This week is dedicated to my love of seafood. Since the husband does not share my affinity for it, you know I had to take advantage of a week when he would be gone. This recipe is a quick and healthy way to enjoy some shrimp.

With LOVE from Texas,
The Pint-Sized Mayo

Healthy Shrimp & Broccoli Stir Fry

2 Servings

Ingredients:

• 1 tablespoon olive oil
• 1 head of fresh broccoli, rinsed and trimmed to florets
• 1 clove garlic, minced
• 1/2 cup chicken broth
• 1/2 pound medium shrimp, peeled and deveined
• 1 teaspoon fresh minced ginger
• 1 tablespoon low sodium soy sauce
• 1 teaspoon sesame oil
• 1/2 teaspoon red chili sauce
• jasmine rice, for serving (can use rice of your choice)

Directions:

Heat olive oil in a large skillet over medium heat. Add in garlic and sauté until fragrant. Next add the broccoli florets and allow to cook for about 2 minutes.

Pour chicken broth over the top. Cover pan and cook for 15 minutes or until the broccoli is slightly tender.

Add in remaining ingredients. Cook just until the shrimp are pink and cooked through, about 5 minutes.

Serve warm over rice.

Enjoy!!

“Anyway, like I was sayin’, shrimp is the fruit of the sea. You can barbecue it, boil it, broil it, bake it, sauté it. Dey’s uh, shrimp-kabobs, shrimp creole, shrimp gumbo. Pan fried, deep fried, stir-fried. There’s pineapple shrimp, lemon shrimp, coconut shrimp, pepper shrimp, shrimp soup, shrimp stew, shrimp salad, shrimp and potatoes, shrimp burger, shrimp sandwich. That- that’s about it.” – Bubba, Forrest Gump

Beer Battered Fish Tacos with Chipotle-Lime Slaw

Fish tacos…baja style. Super nommy. Adding the beer batter just makes my mouth water. Adding the chipotle-lime slaw is just the cherry on top of a wonderful taco!

With LOVE from Texas,
The Pint-Sized Mayo

Beer Battered Fish Tacos with Chipotle-Lime Slaw

2-4 Servings

Ingredients:

• canola oil, enough to fill your deep fryer (can use peanut oil if you prefer)
• 1.5 teaspoons salt, divided
• 1/2 teaspoon garlic powder
• 1/2 teaspoon black pepper, freshly ground
• 1 cup all purpose flour
• 3/4 pound tilapia, cut into 1″ strips
• 6 ounces beer (half of a can or bottle – drink the other half 😉 I used Shiner Bock)
• 1.5 cups (6-ounce package) broccoli slaw
• 1 lime
• 2 tablespoons cilantro, chopped
• 1 chipotle pepper in adobo, minced
• 1/2 cup olive oil mayonnaise
• 1 clove garlic, minced
• 8-10 corn tortillas
• 1 avocado, sliced, for garnish (optional)
• 1 lime, cut into wedges, for garnish

Directions:

Turn on your deep fryer, add the oil, and heat to 350°F.

In a small bowl, combine 1 teaspoon salt, granulated garlic and pepper. Mix well, and set aside.

In a large bowl, add flour and remaining 1/2 teaspoon salt, and mix to combine. Next, slowly whisk in the beer until fully incorporated.

Take the fish strips and pat dry with clean paper towels to remove any excess moisture. Season both sides of fish with the prepared salt mixture. Next one at a time, dip each strip in the beer batter, and carefully slide into the preheated oil.

Allow fish to fry while turning often until deep golden and cooked through, about 3 to 5 minutes. Transfer to a paper towel-lined plate to drain excess oil, and keep in the oven with just the light on to keep warm.

While your fish is frying or afterwards, work on the slaw for the tacos. First, in a medium bowl, zest and juice 1 lime. Add the cilantro, chipotle pepper, mayonnaise, and garlic. Stir to combine. Finally, add broccoli slaw and toss and coat well.

Once you are ready to serve, wrap the corn tortillas in damp paper towels and place in the microwave for 20-30 seconds to warm them.

To assemble the tacos, place 2 strips fried fish on a warm tortilla, and top with chipotle-lime slaw.

Serve immediately with sliced avocados and lime wedges. (I did not add avocados because my tacos were already full! :))

Enjoy!!

“[coughing, after being shot]…You shot me in my stomach! I’m gon’ die now probably! Man, I had y’all over for dinner – fish tacos! This how you do me? ” – Danny McBride as Red in Pineapple Express