PAN-FRIED TILAPIA WITH FRESH PINEAPPLE AND MANGO SALSA ...
This tropical-flavored pan-fried tilapia dinner is perfect for warm summer nights. It's also gluten-free, paleo-friendly and ready in just 15 minutes. Tilapia filets cook in just a matter of minutes, but you could substitute it for any type of flaky white fish. Serving the fish with a mixture of pineapple, mango, basil and avocado makes it deliciously sweet and tangy. Don't forget the lime juice! It adds acidity and zest to the dish. If you like, double the amount of salsa and serve on tacos, or plain with tortilla chips for a sweet and savory snack!
Provided by Suzan Najjar
Total Time 15 minutes
Yield 4 serving(s)
Number Of Ingredients 9
Steps:
- Season tilapia with salt and black pepper. Heat 1 tablespoon oil in a skillet over medium-high heat. Sear tilapia in hot oil until the flesh is firm and flakes easily, 2 to 3 minutes per side. Mix mango, pineapple, basil, lime juice, and 1 tablespoon of oil together in a small bowl; season with salt and pepper. Gently fold avocado into the salsa just before serving with the tilapia.
SOLE GOUJONS WITH MANGO & LIME DIP RECIPE | BBC GOOD FOOD
Coat strips of white fish fillets with breadcrumbs, then bake for a delicious make-ahead canapé, perfect for entertaining or a party buffet
Provided by Justine Pattison
Categories Buffet, Canapes, Snack
Total Time 40 minutes
Prep Time 30 minutes
Cook Time 10 minutes
Yield 12
Number Of Ingredients 13
Steps:
- Put the fish on a board and cut each fillet on the diagonal into about 12 slivers. You should end up with around 48 finger-sized pieces of fish. Put the flour in a bowl and season.
- Beat the eggs in a medium bowl. Sprinkle half the breadcrumbs into a large bowl and stir in half the curry powder. Toss the fish pieces with the seasoned flour, then take one at a time and dip into the beaten egg, then coat in breadcrumbs evenly.
- Put on a tray lined with baking parchment while the rest are prepared, adding the reserved breadcrumbs and remaining curry powder to the large bowl after coating roughly half the fish pieces. Spray all the fish generously with oil and season again. Can be covered with cling film at this stage and kept in the fridge for up to 8 hrs before baking (or to freeze, see tips below, left.
- Heat oven to 220C/200C fan/gas 7. Bake the goujons for 8-10 mins until golden and crisp. To make the dipping sauce, mix all the ingredients in a bowl, then soon into a serving dish or dishes.
Nutrition Facts : Calories 174 calories, FatContent 7 grams fat, SaturatedFatContent 2 grams saturated fat, CarbohydrateContent 18 grams carbohydrates, SugarContent 3 grams sugar, FiberContent 1 grams fiber, ProteinContent 9 grams protein, SodiumContent 0.8 milligram of sodium
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