I have the family on a new spring healthy-eating diet. It’s not so much for health reasons as I am just feeling a kind of spring fever. I love summer foods and teaching my children about healthy eating is important! I especially like grilled , chicken, and fish done in the Weber. For me, a great meal is a large salad with a side of meat or fish. As the days get longer, I get more energetic and more inspired to create things in the kitchen.
Last night I made pan-blackened Tilapia, jasmine rice, and sauteed bok choy. It was full of flavor and had an added benefit of be a healthy meal.
4 boneless Tilapia Fillets, 4 to 6 ounces each, 1/2 thick
1 stick melted butter
1. Prepare your blackened seasoning and set aside. Heat your cast iron skillet over high heat for about 10 minutes until very hot. When ready the bottom of skillet will be ashy white.
2. Rinse tilapia fillets and pat dry with paper towels. Dip fillets one at a time in the melted butter ensuring both sides of fish are covered with butter. Remove from butter, and without sitting fish down sprinkle fish on both sides generously with seasoning, patting by hand. Repeat for the second piece of tilapia.
3. Place two pieces of tilapia into a cast iron skillet and cook for 4 to 6 minutes turning over once, halfway through cooking. Pour 1 teaspoon of melted butter over the top of the fillets initially and another on top of the fillets when you turn it over at the halfway point.
Special Notes: Be sure to wipe your cast iron skillet (caution its very hot) clean before cooking you second two pieces of Tilapia. Also, be sure your stove ventilation fan is working and in proper order, since blackening tends to create plenty of smoke.