Grilled Tilapia with Lemon Butter Sauce

 

Ingredients:

2-4 pcs of frozen tilapia (thawed)

1 tbsp olive oil

1/2 Butter

1/4 cup freshly squeezed lemon juice

1 tbsp chopped onion/shallot

Fresh milk

Salt and pepper to taste

Directions:

Cooking the fish:

1. Marinate the fish with salt and pepper and keep in the chiller for about 30 minutes to 1 hour.

2. Heat the grill pan and add in about 1 tbsp olive oil.
Tips: Use a non-stick pan. Make sure the pan is hot as you want to sear the fish as soon as it hits the pan. This seals in the juices and immediately firms the flesh; it's less likely to stick to the pan and it's easier to flip.

3. Let it sear for a few minutes on one side, then flip it over until it’s done.

4. Set aside on a serving plate.


The Sauce:

1. Add on half a teaspoon of butter in the pan. Turn on the heat to medium high and cook until the butter foam slowly evaporates.
Tips: Reduce the heat so you won't burned the butter.

2.  Combine onion/shallot with lemon juice and pour into the pan. Keep the heat to medium high to reduce the lemon juice about a third. Season with a bit of salt and pepper.

3. Turn off the heat and add the chunk of butter into the pan. Stirring the butter in the pan until it well combined. Pour in some fresh milk and whisk it. Return the sauce to the heat to incorporate all the butter, do it over very low heat, or the sauce will break.
Tips: Use cold butter to avoid the lemon juice separate out from the butter and turn of the heat when the butter goes in.

4. Pour the lemon butter sauce onto the tilapia fish. Serve with steamed asparagus.

10 Health Benefits of Tuna

1. Protein
   High protein content to help keep those muscles strong. It is also good for the blood, skin, hair and nails.
   
   
2. Stroke
   Tuna can help you avoid the risk of having a stroke. A recent study has shown that adults who include one to four servings of fish as a part of their regular diet had a 27 percent lower risk of having an ischemic stroke. Five or more servings of fish per week reduced the risk of stroke to 30 percent.
   
   
3. Blood Pressure
   Tuna has omega-3 fatty acid, which helps prevent high blood pressure. Studies have shown that foods, like tuna, that contain omega-3 fatty acids helped test subjects maintain healthy blood pressure. Those who have yet to develop high blood pressure experience an even stronger beneficial effect from omega-3 fatty acids.
   
   
4. Lower Triglycerides
   With just two servings of tuna a week, you can lower your triglyceride levels. Why is that a good thing? Triglyceride in the bloodstream indicates the amount of fat being carried. If you have a high level of triglyceride, you are probably also experiencing high levels of low-density lipoprotein (LDL), or "bad cholesterol," and low levels of high-density lipoproteins (HDL), or "good protein." To make things simple, you basically want more HDL and less LDL, and eating tuna to lower your triglyceride level is one way to accomplish this.
   
   
5. Good for the Heart
   A measure of heart rate function known as heart rate variability (HRV), can be increased by eating tuna. Again, the omega-3 fatty acids of tuna help improve cardiovascular health by increasing HRV. Omega-3 fatty acids also protect your heart from developing abnormal heart rhythms that can be fatal.
   
   
6. Heart Disease
   A moderate and healthy consumption of tuna can lower the risk of coronary heart disease. The fact that tuna can help improve the ratio of HDL to LDL in the body allows it ward off an increased risk of heart disease, especially when substituted for foods high in saturated fat and cholesterol content.
   
   
7.  Obesity
   Another benefit of the omega-3 fatty acid found in tuna is its ability to reduce the risk of obesity while improving the body's insulin response. Omega-3 fatty acid is able to stimulate a hormone called leptin, which helps the body's metabolism while regulating the body's weight and food intake. Tuna is also low on the glycemic index (GI) with a GI rating of 0, and is low in both calories and fat, making it a good food choice for those struggling with obesity.
   
   
8.  Immune System
   Tuna is a good source of selenium, an antioxidant that helps improve the body's immune system. The immune system is a vital part of the body that is integral for fighting off sickness, diseases and infections.
   
   
9.  B Vitamins
   The B vitamins present in tuna help to build and maintain red blood cells and increase energy. These water-soluble vitamins increase the rate of metabolism, strengthen the immune system and help keep the skin healthy.
   
   
10. Cancer
    Tuna, and other fatty fish, have been shown in studies to reduce the risk of breast cancer in test subjects who ate it regularly. Other studies have shown that fatty fish, like tuna, have helped reduce the risk of kidney cancer. 

When looking for a source of lean protein, tuna is an excellent choice. The fact that it is low in both fat and calories makes it an excellent substitute for dairy products and meats that have a higher fat content.

*Source: http://www.symptomfind.com