Friday Recipes: Tilapia

I am in the mood for fish and have tilapia on hand so here are 3 recipes I found that would work with the Dukan diet! 

Grilled Tilapia with Bearnaise Sabayon and Baby Bok Choy

4 7-oz tilapia fillets
1 cup dry white wine
1/2 cup minced shallots
2 fresh tarragon sprigs
1 tsp white wine vinegar
3/4 cup water
8 baby bok choy, trimmed, cut lengthwise in half through core
lite salt
4 large egg yolks
2 tbsp chopped fresh tarragon
1 tbsp olive oil

1. Boil wine, shallots, springs and vinegar in saucepan until liquid is reduced to 2 tablespoons, about 9 minutes. Cover and remove from heat. Let stand at room temperature.
2. Combine 3/4 cup water and bok choy in large pot. Cover and cook until crisp-tender, turning occasionally, about 5 minutes. Drain.
3. Sprinkle bok choy with lite salt and pepper. Cover to keep warm.
4. Whisk egg yolks and 3 tablespoons water in medium metal bowl.
5. Set bowl over saucepan of barely simmering water.
6. Whisk until mixture is light and foamy.
7. Whisk in shallot-wine reduction and chopped tarragon. Remove from heat and brush with oil.
8. Grill until slightly charred, about 3 minutes per side.
9. Divide bok choy among 4 plates. Place tilapia alongside bok choy. Spoon warm bearnaise sabayon over fish

Lemon Chili Tilapia

Tilapia fillets
oat bran
1 tsp grated lemon peel
1 tsp chili powder
1/4 tsp lite salt
1/8 tsp pepper
1/4 cup low fat milk
1 lemon cut into wedges

SAUCE
1/3 cup reduced-fat or fat-free yogurt
1 tbsp lemon juice
1/4 tsp chili powder
Dash ground red pepper (cayenne)
Dash salt
1/4 cup chopped fresh cilantro

1. Heat oven to 450°F. Spray bottom of pan with "lite" cooking spray. Cut fish into 2-inch-wide pieces.
2. Place bran, lemon peel, chili powder, salt and the pepper in food-storage plastic bag
3. In separate bowl, place milk. Dip fish pieces into milk, then coat with cereal mixture and place in pan.
4. Bake uncovered 10 to 15 minutes.
5. Meanwhile, in small bowl, mix all sauce ingredients except cilantro until blended. Stir in cilantro.
6. Serve sauce with fish. 

Marinated Grilled Tilapia

Tilapia
1 lemon
1 tbsp oregano
1/2 tsp black pepper
1/4 cup red wine/balsamic vinegar
1/2 cup parsley, finely chopped
2 cloves minced garlic
2 dashes Tabasco

1.  Combine all ingredients, except fillets, in a large lidded container and shake well.

1. Place fillets in marinade and coat the fillets. Let stand 30 minutes, then remove.
2. Place fillets on hot grill, cook 2-3 minutes per side.