Oven fried Tilapia with coleslaw and quinoa salad

Tonight's Menu

Oven fried fish

Crunchy coleslaw
Quinoa salad

Wine Pairing: Sauvignon Blanc, Pinot Grigio 

Oven fried Tilapia with coleslaw and quinoa salad

Oven fried Tilapia 

Oven fried Tilapia
Ingredients: (serves 4)
4 tilapia fillets
2 tsp mayonnaise
1 tbsp yogurt
1 tsp lime juice
Crunchy coating
1/2 cup crushed cornflake or rice crispies cereal
2 tsp dried parsley flakes
1/2 tsp each garlic powder, paprika and black pepper

• Season fish on both sides with salt.
• Combine mayonnaise, yogurt and lime juice. Brush evenly over fish.
• Combine all ingredients for the crunchy coating and dredge the mayonnaise coated fish in this mixture.
• place fillets sprayed with oil in a broiler pan and bake at 450F for 12 to 15 minutes till fish flakes easily.

Quinoa salad

Quinoa salad

Ingredients: (serves 4)

1 cup quinoa 

2 cups water

salt to taste (optional)

1 red pepper

1/2 red onion

handful cranberries 

fresh coriander or parsley

Dressing 

1 tbsp olive oil

2 tbsp orange juice concentrate

2 tbsp lemon juice

rind of 1 orange

2 tbsp liquid honey

2 cloves of garlic minced

• Bring 2 cups water with salt to boil.
• Wash dry quinoa in a sieve till water runs clear. Drain and add to boiling water. Cover and simmer for 15 minutes till all liquid is absorbed and quinoa tender. Let cool.
• Finely chop pepper, onion and herbs. Stir in quinoa.
• Whisk all ingredients of the dressing together and pour over quinoa mixture. Toss to coat.

Crunchy coleslaw 

Coleslaw

Ingredients: (serves4)

1/4 head green and purple cabbage each shredded
2 carrots grated
1/2 red onion sliced
1 apple grated
Dressing
1 tbsp mayonnaise
2 tsp grainy mustard
1 tsp sugar
salt to taste (optional)
freshly grated black pepper
2-3 tbsp water to adjust consistency

• Combine all the ingredients for dressing and stir well with a whisk.
• Combine all the veggies in a large bowl. Pour dressing mixture over it and toss gently to combine. Chill.