As I get older, I have learned to appreciate a good fish dish. I have two favorite fishes to cook, Tilapia and Salmon. Both of these fishes cook wonderfully without very much room for error. This recipe will use tilapia.
Tilapia is a great fish, and it's CHEAP! Seriously, a pound of tilapia is like $5. I Bake it, fry it, taco it, and grill it often. However, the oven is by far the quickest, cleanest, and easiest way. For meal-prep it’s also flawless. I meal prep tilapia a lot because its one of those fishes that heat up well while maintaining flavor. It does leave a stinky break room though.
Again, when meal prepping I always pick easy to reheat things that normally don’t need a knife. Green beans or broccoli go great with this! I also love rice with my fish but I used Couscous in this picture. If you’ve never had couscous give it a try. Pearl is my favorite because it’s like a little baby noodle. It boils for 6 minutes and then just mix it with some salt, pepper, and butter.
The trick to baking tilapia is a warm oven, and drying the tilapia. Pay dry with a paper towel so your oil costs smooth and the seasoning does too. You also want to pick thicker pieces if possible because it is a flaky fish and tends to fall apart if it’s really thin.
This recipe is a one dish wonder. You only need a sheet pan, and whatever you cook your rice, or couscous in. I love easy clean up! To make it even easier, I also line my baking sheets with non-stick foil that way I can just toss it.
To spice up any dish, I tend to add a sauce. This sauce for this one is basically a take on a Gremolata. Its basically just fragrant oil with a little kick that tops the fish. Of course, If you don't care for random sauces, just don't make it.
Last but not least, BUY A PEPPER GRINDER. Fresh pepper will always taste better than that stuff you buy in the shaker. Trust me.
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Recipe
Prep Time: 10 minutes
Cook time: 20 minutes
1 lb tilapia
1 tsp onion powder
1 tsp garlic powder
1 tsp paprika
2 tbs Oil, more for coating fish
1 lb fresh green beans
2 tbs Fresh parsley
1 tsp Crushed red pepper
2 garlic cloves, finely chopped
Salt and Pepper
White rice
- Heat oven to 425℉
- On baking sheet large baking sheet, toss green beans with drizzle of oil and salt and pepper to taste. Move to one side of sheet
- In small bowel, mix together onion powered, garlic powder, and paprika. Mix well to make "fry seasoning".
- Pat tilapia dry with paper towel. Lightly coat both sides with oil then sprinkle with salt and pepper. Then coat both side evenly with "fry seasoning" mixture.
- Place on the other half of baking sheet
- Place in preheated oven and bake 15-18 minutes until beans are soft and tilapia is flaky and cooked through.
- While fish is cooking, cook rice according to instructions on bag.
- To make sauce, finely chop parsley and mince garlic. In small bowl, add 2 tbs olive oil. Add crushed pepper, parsley ,and garlic. Salt and pepper to taste. Mix well and set aside
- After everything is cooked. Plate accordingly. Drizzle with parsley mixture
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