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Cajun Tilapia: Day 2 of My Week of Meals



I am always trying to find new ways to cook fish for dinner, but sometimes simple is best! In my opinion, a little olive oil and seasoning can go a long way when cooking any type of seafood. 
My family recently went to Destin for vacation and had access to many local fresh fish markets. I was in heaven! I pan seared 4 pounds of fish one of the nights we stayed there and there wasn’t a single flake of it left. It was delicious! A variety of fresh fish is not as easy to find in Lexington, KY, but I was inspired to amp up my use of fish after being in Florida. 
If you aren’t a big fan of fish you should at least strive to incorporate it into your diet once a week. Why? Well, fish is low in fat, high in protein, and is proven to reduce the risk of many different types of disorders and diseases.
Ok, enough with the soap box…tonight I made pan seared Cajun tilapia for dinner. I often choose to cook with tilapia because it is a very mildly flavored fish. I am not a fan of a “fishy” fish, if you know what I mean, so I prefer cooking with lighter flavored fish like; tilapia, grouper, or cod.
I start by getting some olive oil heating in a fry pan over medium-high heat. There is very little prep required for this dish, so I want to make sure my oil is searing hot when my fish is ready to go in the pan. I then liberally season one side of the fish with Tony Chachere’s. (Note: This is one of my very favorite seasonings and quite easy to find, but if you don’t have a jar then you could use Old Bay or anything else that says it would be good paired with fish.)

When the oil is hot (you can tell it is hot when it ripples throughout the pan) I place the fish in the pan seasoned side down and then season the other side. I let the fish cook for about 4-5 minutes, flip it and then cook the other side for an additional 4-5 minutes. And that’s it, folks! Your main dish is complete in about 10 minutes. 
The side dish was just as easy as the main…
Thanks to my mother and her garden I had fresh picked zucchini that made a perfect side dish to the healthy fish! Squash was on sale this week at Kroger and I always have onion on hand, so I quickly sliced up the trio of vegetables, tossed them with olive oil, salt and pepper and laid them out on a baking sheet. I then roasted the vegetables for about 15 minutes and it was as easy as that!

This meal is healthy, tasty and very filling! Enjoy!

Pan Seared Cajun Tilapia
Ingredients:
4 Tilapia filets
4 tablespoons olive oil
Tony Chachere’s Creole seasoning (or something similar)

1.       Heat the oil in a sauce pan over medium-high heat. Meanwhile, liberally season one side of the fish.
2.       Place fish in the fry pan seasoned side down. Liberally season the other side and let fish cook for 4-5 minutes.
3.       Flip fish over and cook for an additional 4-5 minutes.  

Oven Roasted Vegetables

Ingredients:
1 zucchini
1 squash
1 medium sized red onion
2 tablespoons olive oil
Salt
Pepper

1.       Preheat the oven to 400˚.
2.       Slice zucchini, squash and onion into ¼ inch pieces.
3.       Toss the vegetables with olive oil, salt and pepper to your liking.
4.       Roast vegetables for about 15 minutes or until tender.

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