Nutritional Information

100g serving of Lake Harvest Tilapia
amount per serving:

Calories 85
Fat Calories 9
Total Fat 1.0g
Saturated Fat 0.4g
Cholesterol 50mg
Sodium 35mg
Protein 18g
Omega-3 90mg

Calcium 15.8mg
Iron 0.09mg
Magnesium 230mg
Phosphorus 148mg
Potassium 350mg

INGREDIENTS:
4-6 Lake Harvest Tilapia fillets
2 Beaten eggs
100g Crabmeat
75g Softened butter
1 Tbls Lemon juice
1 Tbls Oil
Dash Hot Pepper Sauce
Pinch Salt

INSTRUCTIONS:
Add Lemon juice, hot pepper sauce, and salt to softened butter and whip smooth. Place aside. Add oil to a frying pan and bring to medium-high heat. Dip each Tilapia fillet in egg and fry for 2 minutes on each side. Place Tilapia on plate and top with 1 oz. Crabmeat. Finish with a dollop of lemon butter sauce. Place under grill for 1 minute. Serves 4

No 2 – TILAPIA with LEMON & CAPERS

INGREDIENTS
4-6 Lake Harvest Tilapia fillets
3 Large lemons
500ml Milk
250g Flour
6 Tbls Oil
75g Butter
50g Dried capers
2 Tbls Fresh chopped parsley

INSTRUCTIONS:
Peel lemons removing inner white membrane. Cut into segments and dice. Season flour with salt and pepper. Dip Tilapia in milk and coat with flour. Heat oil in large frying pan, fry Tilapia, brown on both sides for 4 to 5 minutes. Transfer to serving dish, keep warm. Wipe out pan, add butter and brown slightly. Stir in lemons and capers and parsley, spoon over Tilapia. Serves 4

No 3 - BLACKENED TILAPIA

INGREDIENTS:
4-6 Lake Harvest Tilapia fillets
2 Tbls Paprika
2 tsp Salt
2 tsp Lemon pepper
1½ tsp Garlic powder
1½ tsp Ground red pepper
1½ tsp Dried, crushed basil
1 tsp Onion powder
1 tsp Dried thyme
200g Butter, melted

INSTRUCTIONS:
Heat heavy pan on high for 5 minutes. Mix all seasonings in a bowl. Dip Tilapia in melted butter and coat with seasonings. Place fillets in hot pan and cook 3 minutes on each side. Serves 4

No 4 - WESTPORT TILAPIA

INGREDIENTS
4-5 Lake Harvest fillets
1 Large chopped onion
1 Small shallot, minced
1 litre Dry white wine
3 Tbls Butter
1 Tbls Cornstarch
250g Mushrooms, chopped
350ml Whipping cream, whipped

INSTRUCTIONS:
Combine tomatoes and onions. Cover and simmer 15 minutes. Poach Tilapia in wine about 6-8 minutes. Transfer to serving dish to keep warm. Reduce wine to 250ml. Combine 1 tablespoon butter and cornstarch, whisk into wine reduction until smooth and mixture thickens. Fry mushrooms and shallots in remaining 2 tablespoons of butter for about 3 min. Stir in tomato mixture, spoon over Tilapia. Fold in whipped cream into wine mixture and season to taste. Spread over Tilapia. Grill until golden brown, about 1 to 2 minutes. Serves 4

No 5 – TILAPIA with LEMON SAUCE and HERBS

INGREDIENTS:
4-6 Lake Harvest Tilapia Fillets
1 Lemon
75g Butter
8 Tbls Chicken Stock
6 Tbls Dry vermouth
2 Tbls Chopped chives (or spring onions)
1 Tbls Chopped parsley
pinch Dried sage

INSTRUCTIONS:
Coat the Tilapia in flour seasoned with salt and pepper. Cut the lemon in half lengthways and then into the thinnest possible slices, removing the pips. Heat the butter in a large frying pan, until foaming. Add the Tilapia and cook over medium heat for about 3 min each side until the Tilapia is just cooked through. Remove the Tilapia to a serving dish and keep warm. Add the stock and vermouth to the juices in the pan, scraping the pan well. Bring to the boil and cook over high heat until the liquid is reduced to about a third. Add the herbs and lemon slices, season with extra salt and pepper if necessary and simmer for 3 min. Arrange the lemon slices on the Tilapia and pour over the sauce from the pan. Serves 4.

No 6 - TILAPIA IN BEER BATTER

INGREDIENTS:
4-6 Lake Harvest Tilapia fillets
1 Lemon - juiced
2 Tbls Parsley – finely chopped
2 Tbls Oil
Oil for deep-frying

BEER BATTER
2 Large egg yolks
100ml beer
100g Flour
½ tsp Salt
½ tsp Baking powder

INSTRUCTIONS:
Cut fillets into 5cm pieces. Put in a bowl with lemon juice, parsley, 2 Tbls oil, and salt & pepper to taste. Heat oil for deep-frying. Dip pieces of fish individually into batter, and then into hot oil. Cook, turning and submerging pieces in the oil until golden brown all over. Drain on paper towels. Serves 4.

No 7 - TILAPIA PICATTA

INGREDIENTS:
4-6 Lake Harvest Tilapia fillets
100ml Dry white wine
2 Lemons - juiced
2 Tbls Parsley – chopped
2 Tbls Whole capers
1 tsp Minced capers
4 Tbls Flour
4 Tbls Butter
4 Tbls Oil

INSTRUCTIONS:
Preheat oven to 450 degrees. Dust Tilapia with flour and brown in a heavy pan over medium heat in the oil 2 minutes per side. Remove Tilapia and drain excess oil. Deglaze the pan with the white wine. Then add butter and capers. Place the Tilapia back into the pan and bake for 5-7 minutes, until firm. When ready, place fish on warm plates and add the lemon juice, salt and parsley back into the pan. Mix well and pour over the fish and serve. Serves 4.

No 8 - TILAPIA PARMESAN SAUTE

INGREDIENTS:
4-6 Lake Harvest Tilapia fillets
1 Tbls Olive oil
50g Grated Parmesan cheese
2 Tbls Parsley – dried or fresh
2 Tbls Butter
1 Tbls Lemon juice
1 tsp Garlic powder

INSTRUCTIONS:
Mix Parmesan cheese, garlic powder, parsley; set aside. Heat a large frying pan and add olive oil, butter, and lemon. Fry Tilapia 2-3 minutes per side until they start to flake. Sprinkle cheese mixture on Tilapia and fry each side for another minute, then serve. Serves 4.

No 9 - TILAPIA WITH GARLIC

INGREDIENTS:
4-6 Lake Harvest Tilapia fillets
50ml Fresh lime juice
1 tsp Olive oil
1 Tbls Butter
8 Large cloves thickly sliced garlic
3 Tbls Flour
4 Tbls Chopped fresh corriander/parsley
salt and freshly ground pepper

INSTRUCTIONS:
Rinse and pat Tilapia dry. Place in a 2" deep glass or enamel-coated dish. Sprinkle with lime juice. Cover and refrigerate for 1 hour. In heavy frying pan, combine oil and butter and heat over medium heat. Add the garlic and fry just until lightly browned. Using a slotted spoon remove garlic and set aside. Remove Tilapia (reserve lime juice), pat dry with paper towel. Dust lightly with flour, shaking off excess. Warm the frying pan over medium-high heat, frying fish 2 to 3 minutes per side until brown and crisp outside and just done inside. Remove Tilapia to a warming dish. Reheat garlic, stir in lime juice, coriander, salt and pepper. Heat just until the coriander begins to wilt. Pour over the fillets and serve. Serves 4.

No 10 - MARINATED GRILLED TILAPIA

INGREDIENTS:
4 Lake Harvest Tilapia fillets

MARINADE
200ml Olive oil
½ Lemon - juiced
1 Tbls Oregano
½ tsp Black pepper
50ml Red wine/balsamic vinegar
100ml Finely chopped parsley
2 cloves Garlic, minced
2 dashes Tabasco

INSTRUCTIONS:
Combine all ingredients, except Tilapia, in a large jar and shake well. Marinate fish in the marinade for 30 minutes. Remove Tilapia from marinade. Place Tilapia on hot grill. Cook 2-3 minutes per side. Serves 4.
SHORT CUT: Use your favorite Italian dressing or barbecue sauce in place of the marinade recipe. Serves 4.

No 11 - TILAPIA POPEYE

INGREDIENTS:
4-6 Lake Harvest Tilapia fillets
250g Fresh, cleaned spinach
100g Softened butter
1 Tbls Lemon juice
1 Tbls Chopped parsley
1/2 tsp Salt
Dash Hot pepper sauce

INSTRUCTIONS:
Poach Tilapia for 5-6 minutes. Steam Spinach for 1-2 minutes. Add remaining ingredients to the softened butter and whip smooth. Arrange spinach on a plate. Then place Tilapia on top of the spinach. Finish with a dollop of the lemon butter on each fillet. Serves 4.

No 12 - SUMMERTIME TILAPIA

INGREDIENTS:
4-6 Lake Harvest Tilapia Fillets
2 Medium carrots
2 Celery stalks
1 Small red pepper
500g Butter
1 Tbls Lemon juice
2 Chopped garlic cloves
100ml White wine

INSTRUCTIONS:
Chop all of the vegetables. Cut four 10" sheets of aluminium foil. Place equal amounts of mixed vegetables in center of foil sheets. Place a Tilapia on top of each vegetable mixture. Top Tilapia with equal parts of the remaining four ingredients. Fold foil to form a tight seal. Cook on outdoor grill for 10-12 minutes on medium-high heat. Serves 4.

No 13 – TILAPIA with MEDDITERRANIAN TOPPING

INGREDIENTS:
4-6 Lake Harvest Tilapia fillets
3 Tomatoes
3 Tbls Olive oil
1 Onion - finely chopped
1 clove Garlic - crushed
1 Aubergine - diced
pinch Dried oregano
50g Butter
1 tsp Lemon juice
50g Grated cheddar cheese

INSTRUCTIONS:
Cover tomatoes with boiling water, leave to stand for 1 min and then slide off skins; remove core and seeds and chop flesh. Heat 2 Tbls of oil in saucepan, add onion and garlic and cook over low heat, stirring, until soft. Add aubergine and cook for a further 5 mins. Add tomatoes, season with salt and pepper, mix in the oregano, bring to boil and simmer for 20 mins. Season the Tilapia with salt and pepper. Heat butter and remaining oil in frying pan and cook over med heat for 3 mins on each side. Remove Tilapia with slotted spoon to baking dish. Mix the juice from the pan and the lemon juice with the vegetable mixture. Spoon mixture over the Tilapia. Top with cheese and brown under medium-hot grill until the cheese topping is golden brown. Serves 4.

No 14 – TILAPIA with RATATOUILLE

INGREDIENTS:
4-6 Lake Harvest Tilapia fillets
1 Leek
2 Medium Courgette
1 Red pepper
1 Aubergine
4 Tbls Oil
2 clove Garlic - crushed
425g Tinned tomatoes – not drained
2 Tbls Chopped fresh oregano
2 Tbls Lemon juice
2 Tbls Chopped fresh parsley

INSTRUCTIONS:
Thinly slice leek and courgette. Chop pepper and aubergine into small cubes. Heat 2 Tbls oil in a large pan. Add leek and cook over medium heat for 5 mins, stirring occasionally. Add courgette, pepper, auberine, garlic, tomatoes, 100ml water and oregano. Bring to the boil, cover. Reduce to low heat, simmer covered, for 15 mins. Sprinkle Tilapia on both sides with freshly ground pepper. Heat remaining 2 Tbls oil in medium frying pan. Add Tilapia and cook over medium heat for 3 mins on each side or until just cooked through. Place Tilapia on serving plates and spoon ratatouille on top. Sprinkle with lemon juice and chopped parsley. Serves 4.

No 15 – CRISPY TILAPIA

INGREDIENTS:
4-6 Lake Harvest Tilapia fillets
100g Cornmeal
100ml Oil
150ml Mayonnaise
2 Tbls Fresh chopped chives
1 Tbls Sweet chilli sauce

INSTRUCTIONS:
Place cornmeal on a sheet of greaseproof paper or plate. Cut diagonal slashes in the skin side of the Tilapia. Press Tilapia in cornmeal to coat thoroughly. Heat oil in pan; add the coated Tilapia. Cook over medium heat for 2-3 minutes on each side, or until tender. Drain on paper towels. Combine mayonnaise, chives and chilli sauce to serve with Tilapia. Serves 4.

No 16 – TILAPIA with MARJORAM & LIME

INGREDIENTS:
4-6 Lake Harvest Tilapia Fillets
100g Dried breadcrumbs
2 tsp Dried marjoram leaves
1 tsp Cayenne Pepper
1 Egg - lightly beaten
60ml Olive Oil
2 Tbls Lime juice

INSTRUCTIONS:
Combine breadcrumbs, marjoram and cayenne pepper on a sheet of greaseproof paper. Brush Tilapia with egg, coat with breadcrumb mixture. Heat oil in pan, add Tilapia. Cook over medium heat for 2 mins each side or until tender and golden brown. Serve sprinkled with limejuice. Garnish with fresh marjoram. Serves 4.

No 17 – TILAPIA with COURGETTES & CREAM

INGREDIENTS:
6-8 Lake Harvest Tilapia fillets
6 Courgettes
50g Butter
6 Bay leaves
½ Lemon - juiced
2 Tbls Dry vermouth (or sherry)
300ml Double cream

INSTRUCTIONS:
Cut courgettes into small dice, place them in a colander and leave for 30 mins. Preheat oven to 190°C. Arrange Tilapia in a well-buttered baking dish and top Tilapia with remaining butter. Surround Tilapia with diced courgettes, add bay leaves and pour over lemon juice, vermouth and cream. Season with salt and pepper, cover tightly with foil and bake in oven for 30 mins. Remove Tilapia with slotted spoon, arrange on serving dish, pour over cream and courgettes and sprinkle with parsley if desired. Serves 6.

No 18 – TILAPIA in PEPPERCORN SAUCE

INGREDIENTS:
6-8 Lake Harvest Tilapia fillets
3 Tomatoes
1½ tsp Green peppercorns, drained and rinsed
Plain flour
50g Butter
150ml Red wine
150ml Chicken stock
150ml Double cream

INSTRUCTIONS:
Cover tomatoes with boiling water, leave to stand for 1 min and then slide off skins; remove core and seeds and chop flesh. Mash peppercorns with fork. Coat Tilapia with flour and season with salt and pepper. Heat butter in a frying pan. Add Tilapia and cook over medium heat for 3 mins on each side until just tender. Remove Tilapia with slotted spoon and keep warm. Add wine to juices in the pan. Raise heat and reduce to 3 Tbls. Add stock, stir well and reduce to half volume. Add cream and stir over low heat until sauce is thick and smooth. Add tomatoes, season with little salt and mix in peppercorns. Bring to boil and pour over Tilapia. Serves 6.

No 19 – GLAZED TILAPIA

INGREDIENTS:
4-6 Lake Harvest Tilapia fillets
2 Tbls Olive oil
2 Tbls Lemon Juice
1 Tbls Honey
2 Tbls Fruit Chutney
1 Tbls Chopped Fresh Corriander
2 clove Garlic - crushed

INSTRUCTIONS:
Combine oil, lemon juice, fruit chutney, honey, coriander and crushed garlic in a small jug. Place the Tilapia in a large non-metal dish. Pour oil mixture over the Tilapia and refrigerate for 1 hour. Transfer the Tilapia to cold, lightly oiled grill tray and cook under high heat, brushing occasionally for 4 minutes each side or until tender. Serve with lemon slices and snow pea sprouts, if desired. Serves 4.

No 20 – TILAPIA LORRAINE

INGREDIENTS:
4-6 Lake Harvest Tilapia fillets
65g Butter
2 Onions – sliced thinly into rings
3 Tbls White wine
pinch Mixed herbs
2 Tbls Plain Flour
300ml milk
75g Grated Cheddar Cheese
4 Hard boiled eggs
pinch Cayenne pepper

INSTRUCTIONS:
Melt 25g of the butter in a shallow pan. Add the onion rings and cook until soft (do not brown). Add wine and cook over high heat until reduces to half volume. Season Tilapia with salt and pepper and place on the onions. Sprinkle over the herbs and cover pan tightly. Cook over low heat for 10 mins. Preheat oven to 200°C. Melt the remaining butter in a small saucepan, add flour and mix well. Gradually blend in the milk, stirring over medium-high heat until the sauce comes to the boil and is thick and smooth. Add two-thirds of the cheese, season with salt and pepper and stir until the cheese has melted. Remove the Tilapia from the onion and cooking liquid and cut into 1 inch thick slices. Pour the onion and liquid onto a baking dish, place the Tilapia on the onions with slices of hard-boiled egg between the slices of Tilapia. Pour over the sauce, sprinkle over the remaining cheese and then top with a small pinch of cayenne. Bake in the oven for 10 mins until the sauce is golden brown. Serves 4.

No 21 – TILAPIA VERONIQUE

INGREDIENTS:
4-6 Lake Harvest Tilapia fillets
225g Green grapes
Dry white wine
2 Sprigs Parsley
1 Onion – sliced thinly
40g Butter
1½ Tbls Plain flour
150ml Double cream
¼ tsp Dried tarragon
1½ Tbls Finely grated parmesan cheese
Ground nutmeg

INSTRUCTIONS:
Heat a little wine and blanch grapes for few mins. Slide off skins, half grapes and remove pips. Place Tilapia in large heavy frying pan and pour over white wine and water in equal quantities to cover. Season with salt, add parsley and onion, bring slowly to the boil and cook for 5 mins until the Tilapia is just tender. Remove Tilapia with slotted spoon and keep warm. Strain liquid into saucepan, bring to the boil and reduce to about 240ml. Melt butter in a saucepan, add flour and mix well. Gradually blend in the liquid, stirring continuously, over med-high heat, followed by cream until the sauce comes to boil and thickens. Add the tarragon and peeled grapes and season with salt, pepper and nutmeg. Pour the sauce over Tilapia, sprinkle over the parmesan and brown quickly under a hot grill. Serves 4.

No 22 – TILAPIA in SPICY TOMATO SAUCE

INGREDIENTS:
4-6 Lake Harvest Tilapia fillets
1¼ tsp Salt
½ tsp Cayenne pepper
¼ tsp Ground turmeric
9 Tbls Oil
1 tsp Fennel seeds
1 tsp Mustard seeds
175g Onions – finely chopped
2 cloves Garlic – finely chopped
2 tsp Ground cumin
400g Tinned tomatoes – chopped
½ tsp Ground roasted cumin seeds
¼ tsp Garam masala

INSTRUCTIONS:
Pat the Tilapia dry and rub on both sides with ¼ tsp salt, ¼ tsp cayenne and turmeric. Set aside for 30 mins. Put 4 Tbls of oil in a saucepan on medium heat. When hot, put in the fennel and mustard seeds. As soon as the mustard seeds begin to pop (a few seconds) put in the onions and garlic. Stir and fry until the onions turn slightly brown. Now put in the cumin, 1 tsp salt and ¼ tsp of cayenne. Stir once and put in the tomatoes and their liquid, the ground, roasted cumin seeds and the garam masala. Bring to the boil. Cover, turn heat low, and simmer gently for 15 mins. Meanwhile pre-heat the oven for 15 mins. Put the remaining 5 Tbls of oil in a large, non-stick, frying-pan and set over medium-high heat. When hot, put in the Tilapia and brown on both sides. Do not cook the Tilapia through. Put the Tilapia in a baking dish. Pour the cooked tomato sauce over the fish and bake, uncovered, for 15 min or until the Tilapia is done. Serves 4.

No 23 – TILAPIA FLORENTINE

INGREDIENTS:
4-6 Lake Harvest Tilapia Fillets
900g Spinach
½ tsp Lemon juice
1 Tbls Olive oil
50g Butter
2 Tbls Plain flour
300ml Milk
75g Graded cheddar cheese

INSTRUCTIONS:
Wash spinach well and cook in 4cm of water (to which a small pinch of bicarbonate of soda has been added) for about 4 min, until it is tender. Drain spinach well, pressing out excess water. Season with lemon juice, oil, salt, pepper and a pinch of nutmeg. Arrange it in a flat layer in a lightly buttered, shallow baking dish. Steam the Tilapia in an steamer over boiling water for about 5 mins until coked through. Arrange it over the spinach. Preheat the oven to 190°C. Heat the butter in a saucepan, add the flour and mix well. Gradually blend in the milk, stirring continuously over a medium-high heat until the sauce comes to the boil and is thick and smooth. Add 50g of the cheese, season with salt and pepper and a pinch of nutmeg and stir over a medium heat for about 3 mins until the cheese has melted Pour the sauce over the Tilapia, sprinkle over the remaining cheese and a little touch of cayenne and bake in the oven for about 15 min, until the dish is heated through and the top is a bubbling golden brown. Serves 4.

No 24 – TILAPIA CURRY

INGREDIENTS:
8-10 Lake Harvest Tilapia fillets
75ml Oil
1 Tbls Coriander seeds - crushed
½ tsp Turmeric
1 tsp Ground cumin
1 tsp Chilli powder
2 clove Garlic - crushed
1 Onion – finely chopped
1 Tbls Desiccated coconut
175 ml Fish stock (or water)
400g Tinned tomatoes – chopped
pinch Sugar
125ml Cream (or sour cream)

INSTRUCTIONS:
Dry the Tilapia thoroughly and cut into pieces. Heat 60ml of the oil and gently fry the Tilapia until it is light golden brown. Remove with a slotted spoon and set aside. Mix spices with garlic and a little water to make a stiff paste. Put the onion in the remaining oil and fry until browned. Add the spice paste and fry for a further 1-2 minutes, stirring in a Tbls of the stock or water if necessary. Add all the remaining ingredients (except the cream) and simmer gently until the sauce is thick – about 15 min. Gently immerse the fried Tilapia in the sauce and cook for 4-5 min until it is tender and has fully absorbed the flavour. Check the seasoning and stir in the cream. Serves 8.

No 25 – TILAPIA MEUNIÈRE

INGREDIENTS:
6-8 Lake Harvest Tilapia Fillets
30g Flour
1 Lemon - juiced
15ml Chopped parsley
10ml Chopped chives or spring onion
50g Butter
15ml Oil

INSTRUCTIONS:
Wipe the Tilapia and pat them dry. Mix the flour with a little salt and pepper and use it to coat the fish: shake of the excess. Combine the lemon juice and herbs with the salt and pepper. In a large frying pan, heat 20g of the butter and oil until it foams. Add a single layer of Tilapia and cook over medium-high heat for 2-3 mins until the Tilapia turns golden brown. Turn the Tilapia and brown the other side. Transfer the fish to a serving dish and keep warm while you fry the remaining Tilapia. For the sauce, wipe out the frying pan, put in the remaining butter and heat it until it turns nut-brown. Add the lemon juice mixture, to blend properly, and pour the foaming mixture over the Tilapia. Serves 6.

No 26 - PAN FRIED TILAPIA

INGREDIENTS:
4-6 Lake Harvest Tilapia fillets
3 Tbls Flour
4 Tbls Oil
4 Tbls Butter
1 Lemon - juiced
1 Tbls Parsley - finely chopped

INSTRUCTIONS:
Season Tilapia with salt and pepper. Dust portions lightly with flour. Fry the fish in oil until they are nicely browned and cooked all the way through (about 2-3 minutes per side). When done, remove Tilapia, drain oil, add lemon juice, butter and parsley. Whisk to blend. Pour over Tilapia and serve. Serves 4.

No 27 – TILAPIA LEMON PARMESAN

INGREDIENTS:
6-8 Lake Harvest Tilapia fillets
3 tsp Butter - softened
2 tsp Lemon juice

LEMON SAUCE:
250ml Mayonnaise
2 Tbls Lemon juice
150g Parmesan cheese - grated

INSTRUCTIONS:
Rinse the Tilapia fillets in cold water and drain thoroughly. Top with butter and lemon juice. Grill about 4 inches from the source of heat for approximately 5 to 6 minutes or until the Tilapia is opaque and flakes easily when tested with a fork. Top each portion with 1-2 Tbls of Lemon-Parmesan Sauce; grill 2-3 minutes or until sauce puffs and turns golden brown. Place Tilapia on serving plate; garnish with lemon slices and fresh parsley. Serves 6.

No 28 – BAKED TILAPIA

INGREDIENTS:
6-8 Lake Harvest Tilapia Fillets
100g Celery - chopped
2 Onion -chopped
2 Sweet red pepper - chopped
3 Tbls Butter
3 Tbls Flour
1 tsp Fresh or dried tarragon
1 tsp Fresh or dried basil
75ml milk
150g Mozzarella cheese - shredded

INSTRUCTIONS:
In a medium pan, fry the celery, onions and sweet red pepper in butter until tender. Add the flour, salt, pepper, tarragon, basil and milk; mix well. Cook for 1 minute, stirring constantly until thickened. Add the cheese and stir until melted. Do not boil. Rinse the Tilapia fillets in cold water and drain thoroughly. Place the Tilapia in a baking dish; spoon the sauce evenly over the fish. Bake at 180ºC for 8 to 10 minutes or until the fish flakes easily when tested with a fork. Serves 4.

No 29 – PORTUGESE TILAPIA

INGREDIENTS:
4-6 Lake Harvest Tilapia fillets
1 Onion
2 clove Garlic
2 Tbls Olive Oil
1 Tbls Basil - dried
1 Tbls Oregano - dried
60ml White wine
425g Tinned tomatoes – not drained
Corn starch

INSTRUCTIONS:
Rinse Tilapia fillets under cold water and let drain. Preheat oven to 180ºC. Fry onions and garlic in olive oil until onion is translucent. Add white wine, basil and oregano. Simmer for 1 minute. Add diced tomatoes (with juice). Simmer for 2 to 3 minutes. Season to taste with salt and pepper. Thicken slightly with corn starch mixture. Arrange Tilapia fillets on lightly greased baking pan. Cover with Tomato mixture. Bake at 180°C for 8-10 mins until Tilapia flakes easily. Serves 4.