Spicy Grilled Tilapia W- Creamy Grits or Rice and Mushroom Sauce

May 18, 2023May 18, 20230 0
Spicy Grilled Tilapia Recipe with Creamy Grits or Rice and Mushroom Sauce
in Seafood

Prep

20 min

Cook

25 min

Ready In

45 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

1 tablespoon butter ( or cooking spray )
2 cups sliced baby portabella mushrooms ( cremini , or other regular mushrooms )
1/2 cup sliced scallion
1/4 cup white wine
1/2 pint heavy cream ( or fat-free milk w. 1/2 tsp of flour )
1 teaspoon garlic powder
1/2 teaspoon cayenne pepper
salt and black pepper
5 cups milk
1 cup quick-cooking grits
2 tablespoons butter
1/2 teaspoon salt
1/2 teaspoon black pepper
1 bunch broccoli , sliced lengthwise ( with stalks and florets intact )
1 bunch whole carrot , tops removed , sliced lengthwise
1 stalk celery , chopped ( optional )
1/4 cup olive oil ( or cooking spray )
1 tablespoon garlic powder
salt and pepper
6 tilapia fillets
1/3 cup jamaican jerk spice , marinade

Nutrision Information

Servings Per Recipe
6
Calories
525
Sugar
10g
Fat
30g
Spicy Grilled Tilapia with Creamy Grits or Rice and Mushroom Sauce is a flavorful and healthy dish that can be enjoyed by seafood lovers. The use of Jamaican jerk spice marinade gives the dish a spicy twist, while the creamy grits or rice and mushroom sauce complement the grilled tilapia perfectly. The dish is also loaded with healthy vegetables and spices, which not only add flavor but also add numerous health benefits. This dish can be enjoyed as a main dish for dinner or lunch and is perfect for a summer barbecue or a cozy winter meal.

Instructions

1.In a saucepan, boil 5 cups of milk over medium-high heat.
2.Stir in 1 cup of quick-cooking grits and a pinch of salt, then reduce the heat to low and simmer for 5 minutes until thickened.
3.Stir in 2 tablespoons of butter and 1/2 teaspoon of black pepper, then remove from the heat and cover to keep warm.
4.In a large bowl, toss 1 bunch of sliced broccoli, 1 bunch of sliced whole carrots, and 1 chopped stalk of celery in 1/4 cup of olive oil, 1 tablespoon of garlic powder, salt, and pepper.
5.Heat a grill to medium-high heat and grill the vegetables until tender and lightly charred, about 5-7 minutes.
6.In a small saucepan, melt 1 tablespoon of butter over medium-high heat and sauté 2 cups of sliced baby portabella mushrooms, 1/2 cup of sliced scallions, 1/4 cup of white wine, 1/2 pint of heavy cream, 1 teaspoon of garlic powder, 1/2 teaspoon of cayenne pepper, and salt and black pepper to taste.
7.Reduce the heat and simmer the sauce until thickened, about 5-7 minutes.
8.Season 6 tilapia fillets with 1/3 cup of Jamaican jerk spice marinade and grill until cooked through, about 2-3 minutes per side. Serve the grilled tilapia with the creamy grits or rice and the mushroom sauce on top. Enjoy!

PROS

This dish is a great source of protein and fiber from the tilapia and vegetables.
The use of heavy cream can be substituted with fat-free milk to reduce the calorie content.

CONS

The Jamaican jerk marinade can be quite spicy for some individuals.
Also, the use of heavy cream can add additional cholesterol and fat to the dish.

HEALTH & BENEFITS

This dish is a good source of omega-3 fatty acids from the tilapia, which may help reduce inflammation in the body. The broccoli in the dish is a great source of vitamins C and K, while the carrots provide vitamin A. The use of garlic and cayenne pepper in the dish may have potential health benefits such as boosting immunity and reducing inflammation.

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