I like to incorporate fish in to my recipe rotation as a good source of low-fat protein. Since I no longer have access to a bevy of fresh freshwater fish – white fish, walleye, perch, etc., I’ve adopted tilapia as my go-to fish because of its mild (some say flavorless) flavor. What I like about tilapia is it’s a bit of a blank slate in terms of marinades and rubs. While the fish itself is so mild as to seem flavorless to some, I think it takes to and holds the flavors and seasonings of a marinade or rub really, really well.
A few years back there was a big discussion in the health/food industry about whether tilapia, with a high content of omega-6 fatty acids (as well as omega 3s), was really considered “healthy.” The down and dirty at an article I read from the Mayo Clinic was this: eat tilapia, eat salmon, eat tuna, eat mackerel. The health benefits outweigh the higher levels of omega-6 when eaten as part of a well-planned, nutritionally balanced diet.
This is one of my favorite marinades and, of course, you don’t have to limit its use to tilapia. I think it would probably work just as well on a flank steak as fish. If you like your marinade to have a little more kick, splash in a little extra hot sauce or red pepper flakes. Enjoy!
3/4 cup olive oil
1/2 lemon, juiced
1 Tbsp dried oregano
1/2 tsp pepper
1/4 cup balsamic vinegar
1/2 cup fresh parsley, finely chopped
3 cloves garlic, minced
4 to 5 dashes hot sauce
2 to 3 fresh Tilapia fillets
Combine all ingredients in non-reactive container, preferably with lid. Marinate fillets for at least 30 minutes to an hour. Place fillets on well-oiled, heated grill, approximately 4 to 5 inches from the fire. Grill roughly 5 minutes per 1/2 inch of fillet (measuring from thickest part of the fillet). Flip once halfway through the grilling time. Be very careful not to overcook.