Pan Seared Tilapia with Broiled Asparagus and Cauliflower Puree

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Pan Seared Tilapia

Ingredients 

2
 tilapia fillets
1 tablespoons of Old Bay fish seasoning (it has salt)
2 
 teaspoons black pepper
1/2 
teaspoon oregano
1 
 teaspoon paprika
2 
 tablespoon olive oil
2 lemon wedges (for garnish)

Direction
Clean and dry filets and keep aside.
Mix all ingredients except the oil in a small bowl.
Rub the spice mix onto both sides of each filet.
Leave in room temperature for 15 minutes.
Heat the oil in a large skillet over medium high heat.
Cook one filet at a time about 3-4 minutes on each side depending on
the thickness.

Broiled Asparagus

Ingredients
10 asparagus, trimmed
1 tablespoons extra-virgin olive oil
kosher salt and freshly ground black pepper for taste

Direction
Preheat broiler to high.
Toss asparagus and oil.
Season with salt and pepper.
Transfer to a foil-lined rimmed baking sheet.
Broil until tender 4 to 8 minutes total, shaking occasionally.

Cauliflower Puree

Ingredients
1 small Cauliflower separated into 2-inch florets
1 cup low sodium chicken Broth
2 tablespoon unsalted butter
salt, pepper for taste

Direction
In a medium pot, add cauliflower and cover with the chicken broth.
Cook the cauliflower florets until tender, about 7 minutes.
Drain well.
Puree the cauliflower in a blender, adding the cooking liquid as needed.
Add in the butter, salt, and pepper and blend it for one more minute.
Taste for seasoning.
Transfer the puree to a medium bowl.

 

 

 

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Pan-seared Salmon with Mango Salsa and Cilantro Rice

Pan-seared Salmon

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Ingredients:
2 salmon filet, scaled skin on
1 teaspoon Freshly ground black pepper
1 teaspoon Kosher salt
1/2 teaspoon paprika
1 teaspoon old bay fish seasoning
2 lemon wedge
3 tablespoon olive oil

Direction
Combine all the dry ingredients in a small bowl
Pat dry the salmon filet. season both sides of the filet with the spice mix.
Leave in room temperature for 15 minutes.
Heat a thick skillet with oil add the filet with the skin side up cook for  3-4 minutes, depending on the thickness of the filet. flip, cook the other side for 2-3 minutes.
Place them in a paper towel to dry the oil.

Mango Salsa

Ingredients:
1 medium size ripped mango cut into small cubes
1/4 cup chopped red pepper
1/4 cup chopped red onion
1/4 cup chopped cilantro
14 teaspoon Kosher salt
1/4 teaspoon freshly ground black pepper
1 teaspoon freshly squeezed lemon juice

Direction
Combine all the dry ingredients in a small bowl
Taste and adjust the salt, pepper, and lemon juice
Cover and keep it in the fridge until needed

Cilantro Rice

Ingredients:

2 cups cooked rice
1/4 cup chopped onion
1/4 cup red bell pepper
1/4 cup chopped cilantro
2 teaspoon lemon juice
salt and pepper to taste
2 tablespoon olive oil

Direction
Heat oil is a medium skillet
Add onion and bell pepper saute for three minutes
Add cooked rice and remaining ingredients
Mix together.
Keep the rice mixture on medium heat for 3-4 minutes, stirring occasionally.