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Tuesday, September 01, 2009

Orange Tilapia with Mango Salsa

I have been making this recipe for more than 20 years. You can try it with chicken or pork if you wish. Serve with polenta or confetti couscous and grilled or roasted vegetables.

Orange Tilapia

1 cup Orange juice
2 Tbsp Yellow mustard
1 Tbsp Honey
1 clove Garlic, crushed
4 - 4 to 5 oz Tilapia filets or other fish

Pour orange juice into a large skillet over medium heat. Once the juice is warm, add mustard and honey. Mix well to dissolve mustard then add crushed garlic. Increase the heat to bring to a boil. When it reaches a boil, reduce heat to low, place fish into the juice and gently simmer for about 4-5 minutes or until fish is opaque or white in the thickest part. With a large spatula, delicately remove fish from pan. Put pan back over medium high heat and stir sauce while boiling and thickening. Once sauce has reduced to about half, drizzle over fish. Top with mango salsa.

Mango Salsa

½ Red onion, chopped
1 Sweet red bell pepper, diced
2 cups Fresh mango or papaya, diced
2-4 Tbsp Fresh cilantro, chopped or fresh parsley
1 clove Garlic, minced
Juice of 1 lime
Chili paste to taste or finely chopped Jalapeno peppers

Combine all ingredients in a medium sized bowl. Taste and adjust seasonings.

Confetti Couscous

1 cup Instant couscous
1 cup Vegetable or chicken broth
½ Red bell pepper
½ Yellow bell pepper
1 Carrot
2 Tbsp Fresh parsley
2 Tbsp Chives

Heat chicken or vegetable broth in the microwave or a small sauce pan. Put couscous in a heat resistant bowl, pour in hot broth, stir, cover with a cover or plastic wrap and let stand for 15 minutes. Meanwhile, finely chop bell peppers, carrot, parsley and chives. Once couscous is done, fluff with a fork and add vegetables and herbs. Taste and adjust seasonings. May add 1 Tbsp of lemon juice if desired.

Polenta

1 cup Coarse or medium yellow cornmeal
4 cups Vegetable or chicken broth/bouillon
1 clove Garlic, crushed
½ tsp Dried basil
½ tsp Dried parsley

In a medium sauce pan over medium heat warm broth and slowly add the polenta while stirring with a spatula. Add herbs and garlic and continue stirring for about 5 minutes or until large crater like bubbles splash. Pour the polenta into an 8 x 8 baking pan allowing it to solidify. Then cut into triangles and grill under the boiler, on the grill or in a pan using non-stick pray until a nice golden crust forms.

Light, quick and tasty…simply wonderful!

- Josee

Labels: Healthy Cooking, healthy eating, Healthy Recipes, healthy tips, Josee