Cornmeal crusted tilapia with grape and caper brown butter

     I realized earlier this week that one huge benefits to the food Friday posts is, I get to make/eat the meal so I can take some pics :). So earlier this week, this was our dinner:

My supplies for the fish:

    The protein is tilapia coated in gluten free panko. You can coat in cornmeal and its is just as good. I crush up the panko so it sticks to the fish better. I pour just enough panko to cover the bottom of my plate, crush it up, add a 1/2 tsp garlic powder and salt and pepper to taste. Then I put a drop of olive oil on the fish and rub it around, drop the fish in the panko and push it down on both sides to coat. 

     Next I get my pan hot and add a tsp of coconut oil and a tsp of olive oil. Drop the fish in when the oil is hot enough to sizzle if you drip a panko in. You wanna brown the outside nicely. 

     After its browned on both sides I stick it in the oven at 300 while I get the sauce together. Here's what in my sauce:

   •juice of 1 lemon

   •heavy handful of red grapes sliced in half (I've used oranges slices before and it was great)

   •a small jar of capers, drained

   •2 cloves garlic, minced

   •1 tbs butter

   •1 tbs coconut oil

     This is a "pan sauce" so I'm throwing it right in my pan that I just cooked the fish in (this gives a lot of flavor). I first throw in the coconut oil and butter. Melt then add garlic sauté a minute to release the flavor, squeeze lemon, add capers and grapes and simmer for a few minutes to warm everything and thicken it a bit. 

     Now for the greens. Sautéed arugula with grape tomatoes and garlic. 

    I go heavy on garlic so I'm using an entire head. 4 cloves would be enough. Mince up the garlic, slice 1/2 pint of grape tomatoes and a few handfuls of arugula. 

     Heat a tiny bit of oil (I used avocado) toss in your garlic, sauté just a minute, add tomatoes, just warm them up a bit. Top with your arugula. Turn the flame up above medium and add about 2 tbs water or stock and toss till the arugula wilts. 

     Finally the starch. Smashed red bliss potatoes. 

     First I boil them till they are soft. Then smash them with the back of a spoon, add garlic powder, salt and pepper and throw them in the oven at 350. I leave them in for about 10 min, remove and sprinkle with fresh dill (chives are great too). 

     Here is what my finished plate looks like:

     This is so delicious, looks pretty and has all the fuel you need from a meal. Ghee is certainly a great replacement for the butter. Sweet potato pairs well with this fish and adds some color and vitamins. Remember, butter is one of those things you want to try to get grass fed. It makes a huge difference. Kerrygold pure Irish butter is good if you can't get grass fed. 

     I really hope you enjoy this recipe, my family and I do. Let me know what you think! 

~ Janet ✌😋