Pan Seared Tilapia Over Indian Corn Recipe

Searing is a cooking technique, wherein the surface of the food is cooked at a high temperature until a caramelized crust is formed. Searing is typically used in fish, meat or poultry. The caramelized crust gives the food a desirable flavor, texture, and appearance.

In this recipe, tilapia fillets are seasoned, then pan-seared. The fish fillets are smoky and spicy, crispy on the outside but, moist and juicy on the inside. The pan-seared tilapia fillets are served on a bed of sweet, smoky, and well-seasoned corn and bean mixture. This is a complete, healthy and delicious meal you can serve your loved-ones for lunch or dinner.

Ingredients:

• 1 pound of tilapia fillets
• ½ tsp salt
• 1 tsp smoked paprika
• ¼ tsp pepper
• 1 tsp olive oil
• 1 red onion, diced
• 2 cloves garlic, chopped
• ½ jalapeno, minced
• ¼ tsp salt
• 3 cups of fresh corn kernels
• 1 tbsp cumin
• 1 tsp smoked paprika
• ¼ cup of water
• 15 oz. can of white beans, rinsed and drained
• 1 cup of grape tomatoes, halved
• ¼ tsp salt
• ¼ tsp pepper
• 1 tbsp extra virgin olive oil
• ½ cup of cilantro, chopped
• 1 tbsp butter

Instructions:

This recipe takes about 35 to 40 minutes to make. Serves 2.

Start by seasoning the tilapia fillets on each side with salt, smoked paprika, and pepper.
Heat 1 tsp of olive oil in a pan over medium-high heat.
Add onion, garlic, jalapeno, and salt.
Sauté for 5 minutes.
Add corn kernels, cumin, smoked paprika, and water.
Stir-fry for 5 minutes.
Add white beans, tomatoes, salt, and pepper.
Stir-fry for 2 more minutes.
Add butter and cilantro.
Give it one last stir and turn off the heat.
Heat 1 tbsp extra virgin olive oil in a separate pan over medium-high heat.
Carefully place the tilapia fillets in the pan.
Sear for 2 to 3 minutes, then turn the fillets.
Sear the other side for just 1 to 2 minutes.
Spread corn-bean mixture on a serving plate.
Place the tilapia fillets on top and serve.

Ideas And Tips:

• Aside from tilapia fillets, you can also use salmon, trout, tuna, sea bass, snapper or halibut.

• You can add carrots, zucchini or peas to the veggie mixture.

• To get a perfectly pan-seared fish, you have to pat the fish dry with a paper towel first before seasoning it. You must also make sure that the pan is hot before putting the fish in. Finally, just flip the fish – only once. Refrain from moving or turning the fish until the desired browning is achieved. A good indication that the fish is ready to be flipped, is when the sides of the fish turn opaque.

images – https://www.youtube.com/watch?v=SRJxQoght-E