Heart Healthy Way to Start Your Day !

Light, heart healthy, low cholesterol, no saturated fats – What a great start to your day with this light and simple recipe for my Tilapia Salsa Brunch !

For those watching their weight, health or simply wanting a light meal, you cant go wrong with my Tilapia Salsa Brunch Recipe

It has no saturated fats, healthy omega-3 fish, lots of yummy vitamins & tonnes of flavor

This is so light, it could be served for breakfast, lunch, a weekend brunch or dinner

Serving size is easy to adapt for more dinner guests – see end of recipe

Tilapia Salsa Brunch

Ingredients:

  • 6 Farm raised tilapia fillets
  • 1/2 Lemon

Fresh Salsa Ingredients:

  • 1 Ripe beefsteak tomato
  • 1/3 Cucumber
  • 1 Shallot
  • 1/2 Green bell pepper
  • Parsley flakes or mint
  • Balsamic vinegar dressing

Additional Ingredients:

  • 15 Fresh asparagus spears
  • 3 Sweet navel oranges (Seedless if you can get them)

Method:

 

Cooking your Fish & Asparagus

 

Before you begin:

Cut an inch or two off the ends off your asparagus so they will fit on your plate leaving the heads on the asparagus

Method 1: For FRESH TILAPIA FILLETS from fishmonger

If you are lucky enough to be able to buy fresh local ingredients, and are using fresh fish fillets for this recipe, use these directions.

You can also use this method in lieu of Method 2. for frozen fish fillets if you have a lot of dinner guests; make sure you remove frozen fish from sealed satchels. First, drain & pat dry with paper towel before placing on foil

Pre-Heat Oven to 350F – Place each fillet on a piece of foil large enough to wrap fish as a parcel, drizzle with juice from lemon, (add garlic powder or parsley if desired). Completely Wrap fillet in foil as a parcel and cook in preheated oven approx 8-10mins on a flat cookie sheet pan

Fill a Large saucepan with 3/4 water and bring to boil. Once boiling, add asparagus spears, cook for 3-4 minutes until your desired tenderness, do not overcook or you will lose flavor and color

If you dont have access to a fresh food market or prefer to use frozen fillets and dont have many people to feed, this recipe in this picture was made using frozen fillets which come individually sealed in bags from your local supermarket using Method 2 below.

Method 2: For Frozen Store Bought TILAPIA FILLETS from supermarket

Fill a Large Saucepan/pot 3/4 full of water, add a shake of salt & drop of cooking oil to the water, to bring water to a rapid boil. You may omit salt and oil if you wish. As your fillets cook in UNOPENED SEALED BAGS it doesnt make a difference to the flavor of your fish. It just aids in speeding up the boiling process.

Once your water is boiling, place 3 Sealed Frozen Fish Fillets in their UNOPENED bags directly into the boiling water, turn over once or twice during cooking to ensure fish is cooked on both sides, this method takes approximately 3-5 minutes depending on the size of your fillets. You can see when your fish is cooked in the bag, do not overcook. Open Sealed bag, Drain liquid, Carefully Remove fillet with a slotted flat spatula and place on one side of the plate

Do not throw out the boiling water, you can use this to cook your asparagus

While water is still boiling and fish bags have been removed, add asparagus to boiling water and cook for 3-4 minutes, until cooked to your desired tenderness, 3-4 minutes, do not overcook or you will lose flavor and color

Remaining Instructions:

  1. Cook fish & asparagus according to method 1 or 2 above
  2. While your fish is cooking, prepare your Salsa
  3. Cube tomato, cucumber, bell pepper into a stainless steel mixing bowl, add finely chopped fresh mint or parsley & shallot. Carefully mix all ingredients together and DRIZZLE with balsamic vinegar dressing
  4. Cut each orange into slices and arrange down the centre of each plate, removing both end pieces and any visible seeds
  5. Remove fish from oven/cook top, with a flat slotted spatula, carefully drain and place two cooked fillets on one side of your serving plate, one at a time down one side of the plate. Squeeze a few drops of lemon juice on ea fillet
  6. Spoon prepared salsa mixture over the fish
  7. Remove & drain asparagus from boiling water and plate on the other side of the orange.
  8. Your plate should have fish & salsa on one side, orange down the middle, and Asparagus on the other.
  9. Slightly drizzle balsamic sinegar over asparagus, just a few drops will be enough

Ring the dinner bell, your light healthy meal is done

  • Recipe Serves 3
  • Serve with Fresh Lemons in the centre of the table if desired.

**********************************************************************************************

PORTION GUIDE:

Use the following Guide for Portions if you have more than 3 dinner guests:

  • 2 Fish fillets, 1 orange & 5 asparagus spears = per person
  • 1/2 Lemon & 1/2 bell pepper, 1 tomato, 1 shallot, 1/3 cucumber = per 3 people

You might also like More from author