Monday, February 1, 2010

Oven Roasted Talapia with Mediterranean Vegetables in White Wine

This week I'll be posting some wonderful recipes for two for Valentine's Day. My first recipe is for my oven roasted talapia for two. Talapia has grown in popularity nationally and is a wonderful white, flaky fish fillet. Talapia grows fast, is harvested quickly and is fed on a vegetarian diet making it very low in mercury. There is some debate over the omega-6 and omega-3 ration in talapia and if you have chronic heart problems you can substitute another similar fish like flounder or even red snapper in this recipe. Both of these fish are also delicate in taste and present well as a nice flaky fish fillet. I prefer to oven roast the talapia to keep it moist and tender and have added a wonderful mild dijon and herb glaze to it. Quick cooking in just one dish make for a fast clean-up and leaves extra time after dinner to celebrate Valentine's Day with your special someone. I hope you enjoy.

Oven Roasted Talapia with Mediterranean Vegetables in White Wine


1 cup zucchini, sliced into rounds
1/2 cup cremini or white button mushrooms, sliced
1/2 cup tomatoes, diced fresh or canned no-salt added
1 tsp. shallots, diced
2 cloves garlic, minced
1 Tbsp. chives, chopped
1 Tbsp. parsley, chopped
1 tsp. tarragon, chopped
1 tsp. lemon zest
1/2 lemon, juiced
1/2 cup dry white wine
2 tsp. capers, drained and rinsed (omit if salt sensitive)

For the glaze:
1 Tbsp. dijon mustard
2 tsp. olive oil
1 Tbsp. chives, chopped fine
1 tsp. tarragon, chopped fine
1 tsp. parsley, chopped fine
1/4 tsp. dried thyme
1 tsp. lemon zest
salt and pepper
1 - talapia fillet, divided into 2 portions

Preheat oven to 350'

Place the vegetables, herbs, wine and capers in a bowl and blend together. Season with black pepper. The capers are salty so there is no need to add more. Transfer to a medium sized casserole dish and spread in a single layer. Bake for about 15 to 20 minutes until vegetables start to become tender when pierced with a fork. There should still be resistance will pulling the fork out.

While the vegetables are cooking blend together the dijon mustard, olive oil, herbs and lemon zest for glaze. Season with salt and pepper if desired. Cut talapia in half along the natural line dividing the fish into two portions. Apply glaze to fillets in an even coat. Remove vegetables from oven and place the fillets across the top. Return to oven and cook for 12 to 18 minutes, or until the talapia is white and flaky and the vegetables are crisp tender. Cooking time can vary and depends on the thickness of the fillets.

Nutrition Facts
2 Servings
Amount Per Serving
Calories 318.7
Total Fat 8.7 g
Saturated Fat 0.7 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 3.3 g
Cholesterol 64.0 mg
Sodium 365.7 mg
Potassium 464.9 mg
Total Carbohydrate 12.0 g
Dietary Fiber 3.1 g
Sugars 4.3 g
Protein 30.5 g

No comments:

Post a Comment