| When you think about dinner you may not think | | | | 1/2 cup skim milk |
| of fish. Maybe you should. According to | | | | 2 tablespoons (more if needed) extra light olive oil |
| mayoclinic.com, "Fish is generally low in calories, | | | | 2 lemons |
| saturated fat, and cholesterol." The American | | | | Defrost fillets according to package directions. Dry |
| Heart Association recommends at least two | | | | with paper towels and set aside. Combine corn |
| servings of fish a week, especially fish with | | | | meal, flour, lemon pepper seasoning, onion |
| omega-3 fatty acids. | | | | powder, and paprika in shallow bowl. In another |
| Have you tried tilapia? | | | | shallow bowl combine egg and skim milk. |
| This warm water fish originally came from Africa. | | | | Pour olive oil into cast iron skillet or non-stick |
| It is farm-raised in Africa, Asia, South America, | | | | frying pan. Cut the ends off the lemons and add |
| Canada, China, and the US. China is a major | | | | them to the oil. Dip fillets into flour mixture, egg |
| producer of frozen tilapia and sells it in huge lots. | | | | mixture, and flour mixture again. Fry the fillets until |
| But "Seafood Business" magazine says the quality | | | | they are golden brown and crispy. Garnish with |
| of Chinese frozen fillets varies greatly. "Once you | | | | lemon wedges. Makes four servings. |
| find a label that meets your quality requirements, | | | | TILAPIA WITH STIR-FRIED SUMMER |
| stick with it," the magazine advises. | | | | VEGETABLES |
| This mild fish may be adapted to all cuisines and | | | | 12-ounce package frozen tilapia fillets |
| cooking methods. As with all frozen fish, tilapia | | | | 1/2 yellow onion, thinly sliced |
| should be handled properly. Mayo Clinic says | | | | 1/2 green pepper, thinly sliced |
| frozen fish should not be stored for more than | | | | 1 small zucchini, thinly sliced |
| six months. Frozen fish should be defrosted in the | | | | 1 cup cherry tomatoes, halved |
| refrigerator. Finally, Mayo Clinic says you should | | | | 3/4 teaspoon salt free lemon pepper seasoning |
| cook fish 10 minutes for every inch of thickness. | | | | Defrost fish according to package directions. Dry |
| When this fish is enhanced and seasoned it is | | | | fillets with paper towels and set aside. Preheat |
| absolutely delicious. These two recipes -- Batter | | | | oven to 350 degrees. Line a baking pan with |
| Fried Tilapia With Lemon and Tilapia With Stir-Fried | | | | no-stick aluminum foil and coat with cooking spray. |
| Summer Vegetables -- may make you a member | | | | Lay fillets in pan and sprinkle with 1/4 teaspoon |
| of the tilapia fan clubs. Get your kids to try it, too. | | | | lemon pepper seasoning. Bake for about 8 |
| BATTER FRIED TILAPIA WITH LEMON | | | | minutes. |
| 12-ounce package frozen tilapia fillets | | | | Coat a cast iron skillet with cooking spray. Stir fry |
| 1/2 cup corn meal | | | | onions, peppers and zucchini on medium-high heat. |
| 1/2 cup all purpose flour | | | | Add cherry tomatoes and remainder of lemon |
| 1 teaspoon salt free lemon pepper seasoning | | | | pepper seasoning. Place one fillet on each plate |
| 3/4 teaspoon onion powder | | | | and top with summer vegetables. Makes four |
| 1/2 teaspoon paprika | | | | servings. |
| 1 egg, room temperature | | | | |