Thursday, April 11, 2013

Tilapia with Blackberry Lemon Sauce

Tilapia with Blackberry Lemon Sauce
(for two)


2 Tilapia Filets (or substitute chicken breasts, but keep in mind that the cooking time will be longer)


- 1 cup of Blackberries
- 1 Lemon
- ½ teaspoon whole grain Mustard
- 1 tablespoon Agave Nectar (or honey)
- White wine

Roasted Potatoes:

- 4 small to medium sized potatoes
- 1 teaspoon of Dill (dried)
- 1 teaspoon of Red Pepper Flakes
- Salt (about ¼ teaspoon)
- Ground black pepper to taste
- 1 tablespoon Olive Oil
- Cooking spray


-2 Broccoli Crowns chopped
- Salt and pepper to taste
- Olive oil for the pan

Preheat oven to 350 degrees.

Dice 4 small to medium sized potatoes into chunks.

Place in large bowl and sprinkle with spices. Drizzle with Olive Oil.

Toss the potatoes with tongs to coat evenly with spices and oil. 

Spray a baking sheet with cooking spray and spread the potatoes on it in one even layer.

Place in the oven and bake for 20 minutes. Then bump the oven temp to 375, stir the potatoes and bake for an additional 20 minutes.

 * Note: the potatoes may be done cooking before you are completely finished with the rest of the meal. If this happens, turn off the oven and leave the potatoes inside. A little extra time in the warm oven won’t hurt them, it will simply add to their crispiness. *

Cut two broccoli crowns for use later.

Cut ½ cup of the blackberries crossways. Leave the rest whole.

Cut the lemon in half. Cut off two thin slices for use as a garnish.

Place the cut blackberries into a pan and squeeze the lemon halves over them. 
Turn the burner to medium heat. 

After a minute or two, take a fork and press down on the berries, 
breaking them up in the pan.

Add the white wine (about 1 time around the pan) and the remainder of the blackberries. Add the agave and stir.

Allow the mixture to reduce over medium to medium low heat. 
It will start to thicken and become “syrupy”. 

Place the raw tilapia on a plate and season both sides well with salt and pepper. 

Once the blackberry sauce has reduced over half way, lower the heat a bit and add the mustard, stirring to combine. *Note: You will want to taste the sauce at this time to ensure that the balance of sweet and tart flavors suits your needs. If your blackberries are not very sweet, you may want to add more agave or honey. *

Heat some oil in a pan and add the broccoli, sautéing over medium heat until tender.

Heat some olive oil in another pan and add the tilapia. Cook until the fish is white and opaque (about 2-3 minutes per side).

Serve the tilapia drizzled with blackberry sauce and accompanied by the broccoli and potatoes. Garnish with lemon slices. 

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