Wednesday, 18 August 2010

• Recipe: Under $7: Tilapia al Tuscani

  We love fish -- it's inexpensive, low-fat, high in protein, and cooks up fast. We also love spicy food; and everyone loves pasta.
  

  

  In the mood for a quick and easy dinner, tuscan-style fish came to mind. This is the result. And, if you can believe it, we did it all for under $7!
  
  

  For the fish
  2 filets of white fish, your choice (we used tilapia)
  1/2 cup flour
  1 tbsp garlic powder
  1 tsp cayenne
  1 tsp salt
  Enough oil to coat the bottom of a pan  to about 1/4" thickness
  
  
  

  Sadly we were out of spaghetti sauce, just a little bit left in the most recent tin, so we cut up one large tomato and half an onion, coarsely, and cooked it into the canned sauce for 30 minutes. This is the longest step, so start it first.
  
  

  

  Heat the oil on a back burner, and dredge the fish in the flour mixture.
  Cook it once until the fish turns white; the dredge it again and cook until golden brown and crisp.
  

  

  
  While this is going on, boil some spaghetti or whatever pasta you like; remember 8 minutes is al dente.
  

  

  Then just plate it up! Yum.
  The tilapia can be got frozen for $3/pound. The tomato was about $0.60, the onion $0.40, the spaghetti $1/pound. The entire meal comes to around $3.50 per person, and is a balanced meal!
  Do you like fish and pasta?

  
  

  • 8:30 AM
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