Here are two of my favorite tilapia recipes. It's a "one pot meal" which makes it quick and easy, and also keeps the tilapia moist. It's not the least bit fishy. You'd hardly know you're eating fish.
I like this Shrimp & Feta Stew recipe, though we always use tilapia & cheddar cheese. You could definitely cut down on the amount of cheese. Half the amount would still add creaminess, and it tastes fine without cheese at all.
3 tbsp olive oil
1/2 small onion, chopped
2 garlic cloves, finely chopped
1 cup diced tomatoes with juice, plus
1/2 cup water
1/2 cup dry white wine
1/2 tsp diced oregano
1/2 tsp salt
1 1/2 lb large shrimp, peeled, deveined
4 oz feta cheese, crumbled
2 tbsp chopped fresh parsley
Heat oil in a large nonstick skillet over medium heat. Sauté onion 5 minutes, until soft. Add garlic and cook 1 minute more. Add tomatoes, water, wine, oregano and salt to skillet. Cook 10 minutes, stirring occasionally, until mixture thickens.
Add shrimp to skillet, cook 2 to 3 minutes until just cooked through. Stir in cheese, and parsley. Serve immediately.
This recipe yields 4 servings.
Carbohydrates: 4.5 grams
Net Carbs: 4 grams
Fiber: 0.5 grams
Protein: 26 grams
Fat: 17.5 grams
Comments: This recipe works with any firm-fleshed white fish, too. Just cut fish into 1-inch pieces. The cooking time should be about the same -- the fish turns opaque white when done. www.foodnetwork.com/recipes/eating-well/pu
Puerto Rican Fish Stew (Bacalao)
I used Tilapia in this recipe.
2 tablespoons extra-virgin olive oil
1 medium onion, chopped
4 cloves garlic, minced
1 pound flaky white fish, such as haddock, tilapia or cod (see Tip), cut into 1 1/2-inch pieces
1 14-ounce can diced tomatoes
1 Anaheim or poblano chile pepper, chopped
1/4 cup packed chopped fresh cilantro
2 tablespoons sliced pimento-stuffed green olives
1 tablespoon capers, rinsed
1 teaspoon dried oregano
1/2 teaspoon salt
1/2 cup water, as needed
1 avocado, chopped (optional)
Heat oil in a large high-sided skillet or Dutch oven over medium heat. Add onion and cook, stirring occasionally, until softened, about 2 minutes. Add garlic and cook, stirring, for 1 minute.
Add fish, tomatoes and their juices, chile pepper, cilantro, olives, capers, oregano and salt; stir to combine. Add up to 1/2 cup water if the mixture seems dry. Cover and simmer for 20 minutes. Remove from the heat. Serve warm or at room temperature, garnished with avocado (if using).
Opt for firmer hook-and-line-caught haddock or U.S.-farmed tilapia. Pacific cod also works, but will be more flaky.
BTW, for this recipe I didn't use capers as I didn't have them, and it was fine.