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Red Pepper & Parmesan Tilapia

Red Pepper & Parmesan Tilapia

Ingredients
1/4 cup egg substitute
1/2 cup grated Parmesan cheese
1 teaspoon Italian seasoning
1/2 to 1 teaspoon crushed red pepper flakes
1/2 teaspoon pepper
4 tilapia fillets (6 ounces each)

Directions
Place egg substitute in a shallow bowl. In another shallow bowl, combine the cheese, Italian seasoning, pepper flakes and pepper. Dip fillets in egg substitute, then cheese mixture.

Place in a 15-in. x 10-in. x 1-in. baking pan coated with cooking spray. Bake at 425° for 10-15 minutes or until fish flakes easily with a fork. Yield: 4 servings.

Recipe found here: Red Pepper & Parmesan Tilapia

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Mediterranean-Style Red Snapper Recipe

Mediterranean-Style Red Snapper Recipe

Ingredients
1 teaspoon lemon-pepper seasoning
1/2 teaspoon garlic powder
1/2 teaspoon dried thyme
1/8 teaspoon cayenne pepper
4 red snapper fillets (6 ounces each)
2 teaspoons olive oil, divided
1/2 medium sweet red pepper, julienned
3 green onions, chopped
1 garlic clove, minced
1 can (14-1/2 ounces) diced tomatoes, undrained
1/2 cup chopped pimiento-stuffed olives
1/4 cup chopped ripe olives
1/4 cup minced chives

Directions
Combine the lemon-pepper, garlic powder, thyme and cayenne; rub over fillets. In a large nonstick skillet coated with cooking spray, cook fillets in 1 teaspoon oil over medium heat for 4-5 minutes on each side or until fish flakes easily with a fork. Remove and keep warm.

In the same pan, saute the red pepper and onions in remaining oil until crisp-tender. Add garlic; cook 1 minute longer. Stir in tomatoes. Bring to a boil. Reduce heat; simmer, uncovered, for 3 minutes or until liquid has evaporated. Serve with snapper. Sprinkle with olives and chives. Yield: 4 servings.

Mediterranean-Style Red Snapper

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Baked Salmon

Baked Salmon

Ingredients
2 cloves garlic, minced
6 tablespoons light olive oil
1 teaspoon dried basil
1 teaspoon salt
1 teaspoon ground black pepper
1 tablespoon lemon juice
1 tablespoon fresh parsley, chopped
2 (6 ounce) fillets salmon

Directions

In a medium glass bowl, prepare marinade by mixing garlic, light olive oil, basil, salt, pepper, lemon juice and parsley. Place salmon fillets in a medium glass baking dish, and cover with the marinade. Marinate in the refrigerator about 1 hour, turning occasionally.

Preheat oven to 375 degrees F (190 degrees C).

Place fillets in aluminum foil, cover with marinade, and seal. Place sealed salmon in the glass dish, and bake 35 to 45 minutes, until easily flaked with a fork.

Original recipe makes 2 servings

Recipe found here: Baked Salmon

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Salmon in Lime Sauce

Salmon in Lime Sauce

Ingredients
1 1/3 cup(s) lime juice
1/4 cup(s) canola oil
1 tsp. grated lime peel
1/2 tsp. cayenne pepper
4 salmon fillets (6 oz. each)
1 small tomato, chopped
1 small, sweet red pepper, chopped
1/4 cup(s) finely chopped onion

Cooking Directions

In a small bowl, combine the first four ingredients. Pour half of the marinade into a large resealable plastic bag; add the salmon. Seal bag and turn to coat. Add the tomato, pepper and onions to remaining marinade; refrigerate fish and vegetables for 30 minutes.

Drain and discard marinade from fish and vegetables. Place each salmon fillet and about 1/3 cup vegetable mixture on a double thickness of heavy-duty foil (about 18 inches square). Fold foil around mixture and seal tightly.

Grill, covered, over medium heat for 15 to 20 minutes or until fish flakes easily with a fork. Open carefully to allow steam to escape.

Recipe found here: Salmon in Lime Sauce

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Red Pepper & Parmesan Tilapia

Red Pepper & Parmesan Tilapia

Ingredients
1/4 cup egg substitute
1/2 cup grated Parmesan cheese
1 teaspoon Italian seasoning
1/2 to 1 teaspoon crushed red pepper flakes
1/2 teaspoon pepper
4 tilapia fillets (6 ounces each)

Directions
Place egg substitute in a shallow bowl. In another shallow bowl, combine the cheese, Italian seasoning, pepper flakes and pepper. Dip fillets in egg substitute, then cheese mixture.

Place in a 15-in. x 10-in. x 1-in. baking pan coated with cooking spray. Bake at 425° for 10-15 minutes or until fish flakes easily with a fork. Yield: 4 servings.

Recipe found here: Red Pepper & Parmesan Tilapia

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“Eating Cod Fish For Optimum Health”

Ever thought about switching to a sustainable seafood diet? Do your body a favor, and move towards a healthier lifestyle. Eating a sustainable seafood diet benefits your health, local fishermen, and protects the environment. As an Environmental Studies major, it is extremely important to conserve our precious ecosystems and what better way to do so than eating a sustainable seafood diet. I have researched a ton about sustainable seafood eating and have realized the various factors that can reduce the risk of numerous diseases. Cod, specifically, is a healthy and scrumptious choice and can be easily prepared! It has many dietary benefits such as, easily absorbable protein and a little to no fat content. Eating in the dinning commons of my University, I wasn’t sure where the seafood was coming from and therefore was always skeptical to try it. Now that I live in my own apartment in Isla Vista, I am much more aware about the kind of seafood that I am feeding my body and have personally experienced many of the benefits mainly, weight loss.

5 Health Benefits From Eating Cod Fish:
1. Eating cod is a great source for diabetics who are trying to reduce atherosclerosis and heat disease.
2. Vitamin 12 and vitamin B are in cod and help maintain homocysteine levels low.
3. Cod helps improve the performance of the human heart muscle, which protects against experiencing an ischemic stroke.
4. Cod can have anti-inflammatory effects on the body and help to protect against sunburn and maybe even skin cancer.
5. Cod is low in calories and can help you achieve weight loss goals.

How To Prepare Cod?
Cod is an easy fish to add flavors to since it isn’t a strong-tasting fish, it is pretty mild in its taste. You can add a drizzle of lemon, garlic, or olive oil to the fish with a pinch of salt and pepper. For more of an Asian flavoring, sear the cod in soy sauce or teriyaki sauce.

Lemon/Garlic Cod:
-3 cloves garlic
-2 tbsp butter
-1 and 1/2 tbsp olive oil
-2 tablespoons of lemon juice

Asian Cod:
-half a bottle of light soy sauce
-1/4 of a bottle of rice wine vinegar
-a handful of chopped onions
-3 tablespoons of teriyaki sauce

About the Author:
Gabriela Sneider is a business development associate for Santa Barbara Fish Market where you can support our local fishermen and buy fresh seafood online or buy fresh fish online.

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Baked Parmesan Fish Fillets

Makes 4 servings.
Prep Time: 5 minutes
Cook Time: 20 minutes

2 tablespoons butter, melted
1/2 cup McCormick® Cracker Meal Seafood Fry Mix
1/4 cup grated Parmesan cheese
1 1/2 teaspoons McCormick® Perfect Pinch® Italian Seasoning
1 pound tilapia fillets
1 egg. beaten

1. Preheat oven to 425°F. Spread melted butter on shallow baking pan. Mix cracker meal, Parmesan cheese and Italian seasoning in shallow dish. Sprinkle fish with salt and pepper. Moisten with egg, then coat with cracker meal mixture .

2. Arrange fish fillets in single layer in prepared pan.

3. Bake 20 minutes or until fish flakes easily with a fork, turning once.

Test Kitchen Tip: Substitute red snapper, striped bass, flounder or sole for the tilapia.

Recipe found here: Baked Parmesan Fish Fillets

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