MANHATTAN FISH CHOWDER
MANHATTAN FISH CHOWDER
Serves 6.
Note: Chunks of tilapia are added to this traditional tomato-based soup in the final minutes of simmering. The fish cooks quickly, without breaking apart.
4 slices bacon, cut crosswise into 1/2-in. pieces
1 large onion, finely chopped
2 medium carrots, halved lengthwise and thinly sliced crosswise (1 c.)
1 (28-oz.) can plum tomatoes in juice
2 (8-oz.) bottles clam juice
2 medium baking potatoes (about 11/2lb.), peeled and cut into 2-in. chunks
1/2tsp. dried thyme
1 lb. skinless tilapia fillets, cut into 2-in. chunks
Coarse salt and ground pepper
Directions
In a large 5-quart pot or Dutch oven, cook bacon over medium-low heat until browned and crisp, 8 to 10 minutes. Spoon off and discard all but 1 tablespoon fat. Add onion and carrots. Cook, stirring occasionally, until softened, about 10 minutes. Add tomatoes and their juice (breaking up tomatoes with a spoon), clam juice and 11/2cups water. Bring to a boil.
Add potatoes and thyme. Reduce heat to simmer. Cook until potatoes are tender, but not falling apart, 15 to 20 minutes.
Add tilapia. Cover and cook until opaque and flaky, about 3 minutes. Season with salt and pepper. With a ladle, spoon solids and liquid into six soup bowls; serve immediately.
Nutrition information per serving:
Calories225Fat3 g Carbohydrates27 gProtein21 gDietary fiber5 g
BAKED TILAPIA WITH FRESH HERBS
Serves 4.
A small amount of mayonnaise spread over the fish keeps it moist while it bakes. If you prefer, substitute cilantro, tarragon or chives for the dill, or simply add another 2 tablespoons of chopped parsley.
4 skinless tilapia fillets (6 to 8 oz. each)
Coarse salt and ground pepper
3 tbsp. light mayonnaise
1/2c. finely chopped parsley
2 tbsp. finely chopped fresh dill
Lemon wedges, for serving
Directions
Preheat oven to 375 degrees. Place fillets on a rimmed baking sheet, flat side down. Season generously with salt and pepper. Divide mayonnaise evenly over top of fillets; using a butter knife, spread, coating evenly.
Sprinkle fish with parsley and dill. Bake until opaque throughout, about 15 minutes. Serve with lemon wedges.
Nutrition information per serving:
Calories231Fat7 gCarbohydrates2 gProtein42 gDietary fiber0 g
CORNMEAL-CRUSTED TILAPIA WITH SALSA
Serves 4.
Tilapia fillets have one thick side and one thinner side. Halve the fillets along the center line before dredging them in cornmeal. If you don't have yellow cornmeal, you can substitute white cornmeal.
1/3c. yellow cornmeal
2 tsp. paprika
Coarse salt and ground pepper
4 skinless tilapia fillets (6 to 8 oz. each)
3 tbsp. olive oil, divided
1/2c. prepared tomato salsa
Directions
In a shallow dish, combine cornmeal and paprika; season with salt and pepper. Separate fillets into thick and thin sides. Dredge each piece in cornmeal mixture, patting it on to coat completely.
In a large nonstick skillet, heat 1 tablespoon oil over medium-high. Cook as many pieces as will fit (without crowding) until golden brown and firm, about 2 minutes per side for thin pieces and 4 minutes per side for thick ones. Transfer to a plate. Sprinkle with salt, if desired, and cover loosely to keep warm. Wipe skillet with a paper towel. Repeat with remaining oil and fish. Serve with salsa.
Nutrition information per serving:
Calories335Fat14 gCarbohydrates11 gProtein42 gDietary fiber1 g
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