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Herbed Tilapia

with Pearl Onions





Seasoned Salt

Olive Oil
Pearl Onions

Kingdom Fish Tilapia fillets

Put just enough olive to cover the bottom if the pan, turn on medium heat.

Put the fillet in the hot oil and sprinkle the seasoning salt on the fish.

Herb one side and let it cook.

Flip the fillet and season the same way.

Add the pearl onions to the hot pan just until they are soft. Dish out your filet and some sweet pearl onions and pair with a spinach salad for a healthy meal!

Apply as much or as little seasoning as desired to taste.

Baked Tilapia

with Maters & Taters

1 1/4 pounds new potatoes cut into half inch pieces
2 Tbs olive oil
3 tsp chopped fresh thyme
Kosher salt
Freshly ground pepper
Cooking spray
2 cups cherry tomatoes
1/4 cup kalamata olives, pitted
2 Tbs drained capers
3 cloves garlic, smashed
1/4 Cup white wine vinegar
4 medium Kingdom Fish fillets


Preheat oven to 400 degrees. Toss potatoes with 1 Tbs olive oil, 1 tsp thyme, 1/4 tsp salt, and pepper to taste. Coat a rimmed cooking sheet with the cooking spray. Add the potatoes and spread them out in a single layer. Roast them until browned and crisp, tossing halfway through cooking, about 35 min.

While potatoes are cooking, toss the tomatoes, olives, capers and garlic with one tsp olive oil, 2 Tbs vinegar, and 1 tsp of thyme in a bowl. Coat another cooking sheet with cooking spray, add the tomato mixture and spread in an even layer. Roast them for 15 min. or until softened.

Mix the remaining 2 tsp olive oil and 1 tsp thyme, 2 Tbs vinegar, 1/4 tsp salt, pepper to taste in a bowl and brush the fish. Place the Tilapia on top of the roasted tomato mixture and return to the oven until cooked through, about 10 min. Serve with potatoes! Enjoy!

367 calories, 38 grams protein, sodium 535g.

Salt & Vinegar Tilapia Strips

1 10 oz bag of vinegar and salt potato chips (finely) crushed.
1/3 cup all-purpose flour
Kosher salt
Pinch of cayenne pepper
2 large eggs
2 Tbs tarter sauce
4 medium Kingdom Fish Tilapia fillets cut into 1 inch strips
Vegetable oil for frying
Your choice of lemon wedges or malt vinegar for serving

Combine the flour and potato chips with 1/2 tsp salt and pinch of cayenne pepper in a shallow bowl. In the meantime, whisk eggs, tater sauce and 3 Tbs water in another shallow bowl.

One at a time, dip each fish strip in the chip mixture, turning to coat, then into the egg mixture and then back into the chip mixture. Place on a cookie sheet until ready to fry.

Fill a large skillet halfway with oil and heat over med high heat.
Working in batches, fry the Tilapia until golden brow and crisp about 10 min. Drain on paper towels and season with salt.

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