#MondayMeals: Yes, Peas!
Pan-Seared Tilapia with Sweet Pea Puree? Yes, peas! This tasty recipe can be made with fresh and healthy ingredients, some of which are grown and produced locally! Whether you're searching for a light and flavorful summer dish or looking to ap-peas-e the pickiest of eaters, be sure to read on for more information on the benefits of this easy-peasy dish.
Peas are high in nutrients that may benefit digestion and work to prevent heart disease and diabetes.
Tilapia is high in vitamins and minerals that are good for bone health, cardiovascular health, and the immune system.
Garlic is rich in nutrients that can boost immune system function, lower blood pressure, reduce the risk of heart disease, and help to prevent Alzheimer’s and dementia.
Lemons are rich in vitamins, minerals, and nutritious plant compounds. They support heart health, digestive health, and prevent kidney stones. Lemons also may protect against anemia and reduce the risk of cancer.
Olive oil contains healthy fats and antioxidants which may reduce the risk of chronic diseases, fight inflammation, and lower the risk of heart disease. Olive oil might also lower the risk of stroke and type 2 diabetes.
Shallots contain vitamins, minerals, and antioxidants that may reduce the risk of cancer, obesity, and heart disease. The high amounts of vitamin C found in onions also promote healthy skin and hair.
Food produced locally is more nutritious. This is because food contains the most nutrients around the time it is harvested. The longer food spends traveling, the less nutrition it contains. Less time traveling also means less exposure to harmful chemicals and less production of greenhouse gasses. What a tasteful way to decrease our carbon footprint!
Find ingredients for Pan-Seared Tilapia with Sweet Pea Puree and more at Anderson’s Farm Market, The Local Food Market, or through a CSA share at Main Street Farms. Also be sure to stop by the Cortland and Homer Farmers Markets and Shared Roots Farm to see what nutritious and delicious foods are available this season. Check out the healthy and delicious recipe for Pan-Seared Tilapia with Sweet Pea Puree below.
Pan-Seared Tilapia with Sweet Pea Puree
Ingredients
8 ounces frozen green peas, thawed
3/4 cup unsalted chicken stock, divided
1 tablespoon ricotta cheese
1 tablespoon chopped fresh mint
7/8 teaspoon kosher salt, divided
2 garlic cloves
4 (6-ounce) tilapia fillets
3/4 teaspoon black pepper
1 tablespoon olive oil, divided
2 tablespoons thinly sliced shallots
1/2 cup dry white wine
1/4 cup fresh lemon juice
2 teaspoons unsalted butter
How to Make It
Step 1
Combine peas, 2 tablespoons stock, ricotta, mint, 3/8 teaspoon salt, and garlic in a food processor; process until smooth.
Step 2
Sprinkle fish with remaining 1/2 teaspoon salt and pepper. Heat a nonstick skillet over medium-high heat. Add 1 1/2 teaspoons oil and 2 fillets; cook 3 minutes on each side or until done. Remove from pan. Repeat procedure with remaining 1 1/2 teaspoons oil and 2 fillets.
Step 3
Add shallots to pan; cook 1 minute. Add wine and juice; bring to a boil. Cook 3 minutes. Add remaining 10 tablespoons stock. Boil 3 minutes. Stir in butter.
Step 4
Divide pea mixture and fillets among 4 serving plates; drizzle shallot mixture evenly over fish.
