PALEO & WHOLE30 TILAPIA WITH VEGAN PARMESAN & GARLICKY MAYO

PALEO & WHOLE30 TILAPIA WITH VEGAN PARMESAN & GARLICKY MAYO
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PALEO & WHOLE30 TILAPIA WITH VEGAN PARMESAN & GARLICKY MAYO

PALEO & WHOLE30 TILAPIA WITH GARLICKY MAYO

In maintaining a Paleo & Whole30 lifestyle, my husband Shawn and I are always looking for different quality sources of whole foods high in protein.  We generally consume a high protein, low carbohydrate lifestyle.  And while my diet is grain-free, Shawn enjoys wheat products because he has no gluten allergy nor sensitivity. 

RECIPE TASTE PROFILE

The predominant taste and flavour sensations of this dish are fattiness (from the mayo) and saltiness (from the Parma).  

DIRTY-BIRDY WINE PARTNER (FOR THOSE FOLLOWING DIRTY-PALEO AND DIRTY-WHOLE30)

This simple dish has loads of fattiness and flavour due to the mayo and Parma.  While Tilapia is delicate, the mayo and plant-based cheese adds substance.  Choose a light, fruity white wine with lots of zinging acidity to offset the fattiness and the saltiness.  Examples of this wine include stainless steel Chardonnay, White Burgundy, Pinot Grigio, Pinot Gris, dry Riesling, Vino Verde, and Sauvignon Blanc. 

NUTRITIONAL VALUE OF RECIPE

I’ve added tilapia and other white fish to our diet on occasion. Tilapia is surprisingly high in protein.  A 3.5-ounce serving (100 grams) possesses only 128 calories and yet 26 grams of protein.  This same size piece of salmon has 20 grams.  Add to this that Tilapia is rich in trace minerals and vitamins, such as B12, phosphorus, selenium, niacin, and potassium.  Tilapia is almost as high in protein as chicken.  A 3-ounce fillet of broiled tilapia has nearly 26 grams of protein. The same amount of skinless cooked chicken breast offers about 26.5 grams of protein – a difference of merely 3.5 grams. 

Where Tilapia falls way short is in Omega 3.   It also has higher Omega-6 than other fish. The reason is that the farmed fish are fed corn-based food and oils that increase its Omega-6 content.  Omega-6 intake from fish consumed in moderation is not an issue for Shawn and me, nor for many other people.   But those with heart issues should keep their Omega-6 consumption down, in general.  Eating far too much omega 6 can raise your blood pressure, lead to blood clots that can cause a heart attack or stroke, and may cause your body to retain water.  The secret is refraining from eating processed foods high in corn and vegetable oils.

If you tend to eat more whole foods than eating tilapia on occasion can be a nice alternative to beef, pork, chicken, and other fish.  Look for tilapia that comes from the United States and Canada where farming practices are tightly regulated and hormone treatment is prohibited.   Refrain from Chinese tilapia.  

[youtube https://www.youtube.com/watch?v=v7ebdlmk0Ug] 

Tilapia is also referred to as St. Peter’s fish, as it is believed to be the variety caught when Christ asked St. Peter to cast out his net in the Sea of Galilee. 

Here’s a super simple and absolutely delicious tilapia recipe using only 4 ingredients and 1 seasoning.

 

  • Author: FRESHDOH
  • Prep Time: 5
  • Cook Time: 12
  • Total Time: 17
  • Yield: 2 1x
  • Category: PALEO & WHOLE30
  • Method: BAKING
  • Cuisine: MAIN COURSE
  • Diet: Gluten Free
Scale

Ingredients

6 (5 oz)  filets Tilapia

3 to 4 cloves minced garlic

1/2 cup Paleo & Whole30 Homemade mayo (Recipe below)*

1 cup homemade Paleo & Whole30 Vegan Parmesan**

Freshly ground black pepper

Check out this blog for homemade PALEO & WHOLE30 mayo:

https://freshdoh.com/11-secrets-to-best-homemade-mayo-paleo-and-whole30/

*Check out this blog for the Paleo & Whole30 Vegan Parmesan recipe:

https://freshdoh.com/blogs/glutenandgrainfreelifestyle/paleo-whole30-vegan-parmesan

Instructions

Preheat the oven to 400 degrees F (204 degrees C). Oil your pan or line a pan with foil or parchment paper, and grease lightly. Place the tilapia fillets on the pan.

HOMEMADE MAYO RECIPE:

Yolks from 2 to 3 eggs

2 tablespoons Dijon mustard

1 tablespoon fresh lemon juice

1 cup olive oil or avocado oil 

1 teaspoon fresh lemon juice (optional)

Make sure eggs and oil are at room temperature.   n the small bowl add yolks, mustard, lemon juice, and season with freshly ground black pepper.  Use an immersion blender or balloon whisk for 30 seconds until the yolks are thick.  Whisk or blend for another 20 seconds.  While whisking or blending, add tiny drops of the oil into the mixture.  Just drops.  Keep whisking or blending.  Do this until you’ve added 1/4 cup of the oil.  This is important for proper emulsification.  Otherwise, the oil will split from the other ingredients.  When the mixture begins to thicken and emulsify, continue to add the rest of the oil now at a steady pace in a stream.  When all of the oil has been added, scrape the bottom and sides of the bowl and process for an extra 10 seconds.  Cover and set in the refrigerator until needed.

Mix garlic with mayo.  Spread garlic mayo over each filet.  Sprinkle each filet with vegan parmesan.  Bake for 10 to 12 minutes or until fish is white and flakes easily.

Notes

Tilapia can be substituted for any white fish.

 

The recipe baking temperature and time is an estimate.  Follow your own oven’s temperature and cooking time. It takes a gas oven 10-15 minutes to reach the desired temperature. Electric ovens can take 10 minutes longer than that.  The age of your oven will also determine the temperature, time for roasting or baking, and where you want to place your dish in the oven.  The bottom of your oven may be hotter than the top, depending on its condition.  This also includes where to set your dish under the broiler.  So use your own best judgment based on the type, condition, and age of your oven.  Prep times will also vary depending on how slow or quickly you like to work.

Nutrition

  • Serving Size: 2

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