A few weeks ago I attended my first cooking class and learned a new technique for cooking fish – poaching! Okay, I know poaching is not really a new technique, but it was new to me and it seemed so simple that I was excited to try it at home. Chef Randy Herzog of the Wilderness at the Smokies demonstrated his recipe for Poached Tilapia with Mango Salsa at Chef Supplies by KaTom (you can get details on their bi-weekly cooking classes here). By doing your prep work the night before, this tasty dish can be ready in a matter of minutes making it a great weekday meal.
To poach the fish, cut a piece of parchment paper to fit your sauté pan and then cut a small hole in the middle to allow the steam to escape during cooking. Depending on the size of the tilapia filets, cooking only requires 4 to 5 minutes per side…super quick and super delicious! Chef Randy says this recipe and cooking method works well using Red Snapper or Mahi Mahi as well.
As for the cooking class at Katom’s beautiful Chef Supplies Store — it was great fun! I arrived early and browsed Katom’s vast selection of kitchen gadgets and products (while silently making my wish list!) and then settled in for a delicious dinner. In addition to the main dish, Chef Herzog prepared two delicious sides (wild rice pilaf and steamed veggies) plus dessert (ice cream with berry compote), while offering up cooking tips in a relaxed and friendly atmosphere. I definitely plan to attend another Katom class in the near future!
- 2 6-oz. tilapia filets
- 1/3 cup extra-virgin olive oil
- 1 tablespoon lemon juice
- 1 tablespoon fresh Italian parsley, minced
- 1 clove garlic, minced
- 1 teaspoon dried basil
- 1 teaspoon black pepper
- 1/2 teaspoon salt
- 1 large ripe mango, peeled, pitted and diced
- 1/2 red bell pepper, diced
- 2 tablespoons red onion, minced
- 1 tablespoon fresh cilantro, chopped
- 1 jalapeno pepper, seeded and chopped
- 2 tablespoons lime juice
- 1 tablespoon lemon juice
- salt and pepper, to taste
- Whisk together marinade ingredients and pour into a zip-lock bag. Add the tilapia filets, coat with the marinade, squeeze out excess air, and seal. Marinate in the refrigerator a minimum of 1 hour (or up to 24 hours).
- Prepare the salsa by combining the mango, red bell pepper, red onion, cilantro, and jalapeno pepper in a small bowl. Add the lemon and lime juices and toss well. Season to taste with salt and pepper. Refrigerate until ready to serve.
- Remove tilapia from the marinade and shake off excess.
- In a sauté pan, add 2-3 tablespoons water, place tilapia in the pan and cover with parchment paper with a hole cut in center. Bring water to a boil over medium high heat. Reduce heat and poach the fish for 4-5 minutes per side depending on the thickness of the fillet.
Recipe by Chef Randy Herzog, Wilderness of the Smokies
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Serving Size:2 Servings
Amount Per Serving: Calories: 664Total Fat: 41gSaturated Fat: 7gTrans Fat: 0gUnsaturated Fat: 33gCholesterol: 97mgSodium: 781mgCarbohydrates: 33gFiber: 4gSugar: 26gProtein: 47g