Friday, October 5, 2012

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
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 
Ingredients: (serves4)
1/4 head green and purple cabbage each shredded
2 carrots grated
1/2 red onion sliced
1 apple grated
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.

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