After a brief posting hiatus while I was visiting friends and family in California, I’ve returned to Melbourne and am back to eating healthy (and blogging about it.) Today’s recipe is a guest post from Brian Valentin over at Four Hour Body Zone. Brian blogs about his experiences on the Slow Carb Diet and Paleo eating plans as well as other health and fitness related topics.
Brian and I started the Slow Carb Diet around the same time so following his journey has been invaluable to my own experience. Like me, Brian’s continued to adjust and tweak the diet in order to figure out what works best for him, and by doing so, the rest of us are able to learn from his experiences. If you haven’t checked out his blog, I highly encourage you to do so.
The typical western diet is very high in Omega 6 fats – the ideal ratio of Omega 6 to Omega 3 is basically 1:1 or 2:1 at worst. For most of us,we are running somewhere in the 15:1 or 20:1 range! One way to fix that ratio is to supplement with Omega 3 Fish Oil supplements – but another tastier way to increase our Omega 3’s is to eat good fatty fish and seafood.
I’ve never been much of a seafood eater even when growing up on Long Island where there was a lot of fresh seafood available. Now that I’m landlocked, there is even less options for someone trying to experiment with seafood. I tend to stick to frozen fish as that’s the most available fish around here. I also prefer to eat the milder fish that I can add flavors to – so when I eat fish it tends to be tilapia, but I’ve also found that I enjoy salmon too.
This recipe is one that I heard the basis of while listening to an NPR piece about fish markets and a chef that was being interviewed described a simple preparation he makes. This is my version of that – it has a lot more added to it, but it is still a pretty simple dish.
Blackened Tilapia over Roasted Cherry Tomatoes
- 1 tbsp olive oil
- 1/4 small onion – thinly sliced
- 1/2 tsp minced garlic (or 1 clove minced)
- pinch red pepper flakes
- 7-8 cherry tomatoes, sliced in half
- 1-2 fish fillet – fresh or frozen (I used frozen tilapia – salmon would work well too)
- blackened seasoning
- salt/pepper to taste
- pat of butter – grass fed butter is best if available (optional)
- squeeze of lemon (optional)
Preheat oven to 375.
- Heat olive oil in an oven proof skillet over med heat, add onion, garlic, and red pepper flakes and pinch of salt and saute until soft and onions are translucent – about 5 to 8 minutes. Add cherry tomatoes to skillet and cook for 5 minutes.
- Meanwhile, season fish fillets with blackened seasoning.
- Move cherry tomatoes to edges of skillet and place fish fillets down in center of skillet.
- Place skillet in preheated oven and bake for approximately 12 minutes – flipping fish over halfway through cooking. With about 1 minute left you can add a pat of butter to pan. When time is up, transfer tomatoes and onions to a plate, then put fish fillets over tomatoes.
If you’d like you can squeeze a little lemon over the fillets. I prefer to have a large salad and some steamed vegetables with this. If you’re doing slow carb or 4HB style, add 1/2 cup of black beans as a side.