The following column was only my second for In the Kitchen. As you’ll see, the original recipe called for Tilapia. Since this column originally ran, I’ve read several articles about Tilapia and the way they are raised. A couple of those articles claimed that because of the way Tilapia is raised it is not a healthy fish to eat. One article even claimed that bacon was healthier than Tilapia. Wild caught fish are much healthier for one than farm raised Tilapia, according to much of what I’ve read. So you may wish to switch to something like wild-caught Alaskan cod, or some other wild-caught fish.
We Americans love our meat, and here in Oklahoma where so many of us raise or have raised cattle and hogs – we love our red meat. Every day I see at least one pickup with the “Eat Beef” sticker. But I’ve learned that it really can be hard on your heart, your arteries and your body to eat too much meat, especially red meat.
The heart healthy diet I was placed on calls for only one serving of animal protein a day and by one serving, they mean 3.5 to 4 ounces of meat. That is about the size of a deck of cards. I’m supposed to only eat one serving of red meat once per month, if at all. And red meat does not just mean beef. The National Pork Producers did a splendid job in marketing with their “Pork, the other white meat” campaign, but it is just marketing. Pork is considered red meat, as is duck, lamb, and veal.
I can have white meat poultry (chicken or turkey) once a week, and I can have shrimp, crab, lobster or crawfish once a week. They told me I could have fish every other day, to include oysters, mussels, scallops and clams. My problem is I don’t care for most fish or water based life as food. I loved fried catfish but that was about it. But I’m not supposed to have any fried food!
The good thing about fish is that they are rich in omega-3 fatty acids, which help protect against heart attacks and reduce inflammation. So, I am learning to like fish in a few different forms. Here is a recipe that I do like and it is healthy.
Oven Baked Blackened Tilapia
1 pound tilapia fillets (I buy frozen)
2 tablespoons extra-virgin olive oil
3 Tablespoons Paprika
1 teaspoon Salt
1 Tablespoon Onion Powder
1 teaspoon Black Pepper
½ to 1 teaspoon Cayenne Pepper
1 teaspoon Thyme
1 teaspoon Oregano
½ teaspoon Garlic Powder
Preheat your oven to 425 degrees. Combine the ingredients to make the Blackening Rub. Line a sheet pan with foil and add 2 tablespoons of olive oil. Brush the oil over the foil where the fish will be laid. Rinse and pat dry the fish fillets. Brush with olive oil. Cover the fillets with the spices and rub it in on both sides.
Place the fillets on the foil and spray them lightly with PAM (or something similar). Place in the oven and cook for 10 to 11 minutes.
I prefer to eat mine with Tartar Sauce. This is a simple homemade recipe. Combine 1/3 cup of mayonnaise, 2 teaspoons of lemon juice, 1 teaspoon of sweet pickle relish and ¼ teaspoon of onion powder. Mix it up well and you are ready to eat some healthy, baked blackened tilapia! Add a fresh salad and a baked potato and you have yourself a heart healthy meal! Well, if you leave off the butter and salt on the potato. I eat mine with salsa!