Great for a quick weeknight meal with fresh veggies. Try this healthy dish filled with taste and nutrition! If you are looking to spice it up, you can add in Old Bay Seasoning and leave out the butter.


Prep Time 10 m   Cook Time 8 m   Total Time 18 m


Ingredients

• 4 (4 ounce) fillets tilapia
• salt and pepper to taste
• 1/2 cup all-purpose flour
• 1 tablespoon olive oil
• 2 tablespoons unsalted butter, melted

Directions

1. Rinse tilapia fillets in cold water and pat dry with paper towels. Season both sides of each fillet with salt and pepper. Place the flour in a shallow dish; gently press each fillet into the flour to coat and shake off the excess flour.
2. Heat the olive oil in a skillet over medium-high heat; cook the tilapia in the hot oil until the fish flakes easily with a fork, about 4 minutes per side. Brush the melted butter onto the tilapia in the last minute before removing from the skillet. Serve immediately.

I found this recipe looking for something creative about smoked salmon and I was sure not disappointed! The only changes I made were to make it healthier...Use a lot less butter( just like a tbsp) for flavor and 2 tbsp of EVOO, some fresh garlic and fresh ground pepper.

Ingredients

• 6 tablespoons butter (to make it a little healthier use less butter, like a tbsp)
• 1/2 onion, finely chopped
• 2 tablespoons all-purpose flour
• 2 teaspoons garlic powder/Some fresh garlic
• 2 cups skim milk
• 1/2 cup grated Romano cheese
• 1 cup frozen green peas, thawed and drained
• 1/2 cup canned mushrooms, drained
• 10 ounces smoked salmon, chopped
• 1 (16 ounce) package penne pasta

Directions

1. Bring a large pot of lightly salted water to a boil. Add pasta and cook for 8 to 10 minutes or until al dente; drain.
2. Melt butter in a large skillet over medium heat. Saute onion in butter until tender.
3. Stir flour and garlic powder into the butter and onions. Gradually stir in milk. Heat to just below boiling point, and then gradually stir in cheese until the sauce is smooth. Stir in peas and mushrooms., and cook over low heat for 4 minutes.
4. Toss in smoked salmon, and cook for 2 more minutes. Serve over pasta.

It is a traditional Easter time classic in Cape Town, South Africa.

Prep time: 30 m   Cook time:  1 h    Total time: 1 d 1 h 30 m       Serves: 6 servings

Ingredients

• 1/2 cup vegetable oil for frying
• 3 pounds cod fillets, cut into 2 to 3 ounce portions
• salt to taste
• 2 large onions, peeled and sliced into rings
• 2 cloves garlic, chopped
• 8 whole black peppercorns
• 4 whole allspice berries
• 3 bay leaves
• 1 red chile pepper, seeded and sliced lengthwise
• 2 cups red wine vinegar
• 1/2 cup water
• 1/2 cup packed brown sugar, or to taste
• 2 tablespoons curry powder
• 1 teaspoon ground turmeric
• 2 teaspoons ground cumin
• 2 teaspoons ground coriander

Directions

Heat the oil in a large skillet over medium-high heat. Season the fish with salt and place in the skillet. Fry on both sides until fish is browned and cooked through, about 5 minutes per side. Remove from the skillet and set aside.


Fry the onions and garlic in the same skillet over medium heat until translucent. Add the peppercorns, allspice berries, bay leaves, and red chile pepper. Pour in the vinegar and water and bring to a boil. Stir in the brown sugar until dissolved. Season with curry powder, turmeric, cumin and coriander. Taste and adjust the sweetness if desired.


Layer pieces of fish and the pickling mixture in a serving dish. Pour the liquid over until the top layer is covered. Allow to cool then cover and refrigerate for at least 24 hours before serving.

Yields: 6 Servings
Prep time: 0 Hrs 5 mins
Total time: 0 Hrs 30 mins

Ingredients

Cooking spray
1 lemon sliced
1 (3-lb.) salmon fillet
Kosher salt
Freshly ground black pepper
1/2 c. whole grain mustard
1/4 c. honey
2 cloves garlic, minced
1/2 tsp. red pepper flakes
Freshly chopped parsley, for serving

Directions

1. Preheat oven to 400° and grease a 9”-x-13” baking dish with cooking spray. Place lemon slices on bottom of dish and place salmon on top. Season with salt and pepper. 
2. In a medium bowl whisk together mustard, oil, honey, garlic, and red pepper flakes. Season with salt and pepper then pour sauce over salmon. 
3. Roast salmon until cooked through and flakes easily with a fork, 20 minutes. 
4. Turn oven to broil and broil another 5 minutes, if desired. 
5. Garnish with parsley before serving