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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