Tag Archives: potato

Simple Baked Tilapia, Asparagus and Potatoes

21 May

Today’s recipe is very simple, the kind of food that I crave when I crave a home-cooked meal.  There’s something about eating out at restaurants that gets tiring.  It’s fun to try new things, but constantly eating rich and fancy and indulgent meals gets old quickly for me.  Sometimes I just want something simple.  And somehow this meal satisfies my craving for a simple, square meal.

So here’s the disclaimer: this isn’t anything wild and crazy and innovative, it’s just simple and satisfying and good (and healthy).  This is the sort of thing we eat on weeknights when we’re not feeling adventurous, so feel free just to use this as inspiration, rather than a hard-and-fast recipe.

I tend to use a lot of tilapia when I cook fish, mainly because I usually buy a big bag of the individually wrapped frozen fillets and keep them in the freezer for a quick and easy weeknight meal.  But feel free to substitute any other white fish you like (or even salmon) – you will just need to adjust the baking time depending on the thickness of the fish.

 

Simple Baked Tilapia with Asparagus and Baby Potatoes

Yield: 2 servings; Time: 15 min. active, 15 min. inactive

  • 1 bundle asparagus, ends trimmed off
  • 3/4 lb. baby potatoes
  • 2 tilapia filets (or other white fish)
  • Extra virgin olive oil
  • Salt and pepper
  • 2 garlic cloves, minced
  • 1 lemon, zested and juiced
  • 1/8 teaspoon cayenne pepper (optional)
  • 1/2 teaspoon dried (or 1 teaspoon fresh) thyme
  • Fresh basil (optional)
  • 1 tomato, seeded and diced (optional)

Preheat the oven to 400°F.

Meanwhile, place the potatoes in a pot and fill with enough water to cover, plus a teaspoon or two of salt.  Bring to a boil over high heat and cook for ~7  minutes, depending on size.  The goal is to par-boil them, not cook them all the way (and then finish the cooking in the oven).

Coat a baking dish with a layer of olive oil or cooking spray.  Place the tilapia filets in the dish and season with salt, pepper, cayenne pepper, thyme, lemon juice, half the garlic and half the lemon zest (I seasoned one side and then flipped them over a few times to make sure they were well coated).

Remove half-cooked potatoes from the boiling water, allow to cool briefly, then cut into halves or quarters.  Toss potatoes and asparagus with a tablespoon or so of olive oil (just enough to coat), salt, pepper and remainder of minced garlic and lemon zest.  Place on a baking sheet.

Place the tilapia and potatoes/asparagus in the oven and roast for about 15 minutes (the fish will take 15-17 min depending on the thickness – it’s done when it flakes easily with a fork and is opaque all the way through; the potatoes/asparagus will take 13-15 minutes).

Serve immediately with fresh basil and/or diced tomato.  Make sure to pour any lemony liquid from the fish baking dish over top!

Sweet Potato “Fries”

16 Jan

Sweet potatoes are one of my favorite vegetables, especially when they’re cooked to mimic French fries.  Better yet when that cooking method still preserves the healthfulness of the potatoes (with  much less fat than actually frying and leaving the skin on, which keeps vitamins intact).  Best yet, these fries cook a lot more quickly than baking a whole potato.

Sweet Potato “Fries”

Time: 20 min, Yield: 2 servings

  • 2 sweet potatoes, scrubbed (no need to peel)
  • 2 T. olive oil
  • Salt, pepper, chili powder, cinnamon and/or cayenne pepper, to taste

Place a baking sheet in the oven, and preheat to 425ºF.  This is key to getting a crispy fry.

Slice potatoes into long wedges, and toss in olive oil and your choice of seasonings (I used all of the above – but just a touch of cinnamon and touch of cayenne).  Spread the wedges out onto the hot baking sheet and return to the oven.

Bake for 10 minutes, flip, then bake for another 5-10 min until tender and crispy.

Serve with ketchup or honey or… if you’re in the miniscule percentage of people who have this lying around, like myself…. banana ketchup!  We bought it while we were vacationing in St. Lucia and I must say it’s a pretty perfect complement for sweet potato fries.  Maybe I’ll try making some from scratch – I think it’s just banana, a touch of vinegar and tomato paste.  I’ll keep ya posted on that one!  Until then, regular ketchup or honey would do just fine!  Or if you’re feeling really crazy, how about a little bit of marshmallow fluff thinned with butter? ;-)