Fish Tales

Tilapia: Dinner Table Delight

Tilapia is a mild flavored fish that is easy to cook and excellent with this creamy topping. It is low fat, high protein and can be used in a wide variety of dishes, from fish tacos to a spicy pan-seared filet to serve with pasta. As Stephen Goulding, Seafood Team Leader at Whole Foods Market on Metcalf says, “Tilapia’s great for the whole family because it is very versatile and palatable.” Remember to purchase fish only from a trusted vendor. What your fish was fed and how it was raised affect its flavor and quality, the food chain, and our environment.

Broiled Tilapia with Parmesan and Herbs

• 4 (6 to 8 ounce) farm-raised tilapia fillets
• 1/2 cup freshly grated Parmesan cheese, divided
• 2 Tbs low fat mayonnaise
• 2 Tbs Greek-style yogurt or sour cream
• 2 Tbs melted unsalted butter
• Juice and zest of one small lemon (about 2 Tbs juice)
• 1/2 tsp dried basil
• 1/2 tsp dried tarragon
• 1/8 tsp onion powder
• Sea salt and freshly ground black pepper

Combine 1/4 cup Parmesan cheese with remaining ingredients (except fish). Coat fillets with mixture, place in baking dish or shallow platter, then let marinate for 15–20 minutes. Preheat broiler. Place fillets on a foil-lined broiler pan. Spoon a few tablespoons marinade on top and sprinkle with remaining Parmesan. Broil 4–6 inches from heat for 5–8 minutes or until topping is lightly browned. The fish is ready when it flakes easily with a fork. Round out your meal with roasted potatoes and a green salad. Serves 4.

Jennifer Matascik

Jennifer Matascik is the Marketing Specialist for Whole Foods Market on 91st Street and Metcalf in Overland Park, KS. Whole Foods Market is the first national certified organic grocer, specializing in natural and organic foods free from artificial colors, flavors and preservatives. For recipe ideas visit www.wholefoodsmarket.com or reach Jennifer at Jennifer.Matascik@wholefoods.com.