One fish, two fish; bad fish, good fish.
You’re standing at the fish counter, trying to decide what to make for dinner. You want to eat more fish– after all, it’s good for you, right? Except when it isn’t, because of mercury and other contaminants. So– some fish is good for you. But which ones?? It’s like a bad Dr. Seuss rhyme, and it’s too hard, so maybe you should just have chicken. Again.
Actually, while there is no hard and fast rule– some farmed fish is better than some wild, and visa versa– the best way to know which fish to buy and eat is to let the experts guide you. For years, when I wrote stories on fish, nutrition and sustainability, I interviewed the experts at Seafood Watch, a group that is part of Monterey Bay Aquarium. Now I keep their app on my phone, and pull it up at the store whenever I have a question.
Some fish suffer from an undeserved bad reputation. Tilapia, a low calorie, easily affordable, good source of protein has been unfairly maligned: despite some sensationalist headlines, it is good for you and is generally responsibly farmed. The mild, flaky fish is adaptable to all sorts of preparations, but on a busy weeknight, this fast, tasty dish is one of my favorites.
| Servings 4 | |
- 1 tablespoon olive oil
- 2 garlic cloves, thinly sliced
- 1 pint cherry tomatoes
- 2 cups water
- 1/2 cup white wine
- 1/4 teaspoon thyme
- 1/4 teaspoon fennel seeds
- 2 tablespoons butter
- 1 1/2 pounds tilapia filet
- 1/2 teaspoon salt
"Crazy water" is a translation from the Italian name for this very flavorful broth that is based on water. (It's crazy that water can taste this good, and that such a tasty broth can be this easy!) You can certainly poach other kinds of fish in crazy water: try cod, arctic char, bass, catfish and branzino, for example.
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- Heat the oil in a Dutch oven or deep skillet over medium high. Add the garlic, cook, stirring, 30 seconds. Add the tomatoes, water, wine, thyme and fennel seeds and bring to a boil. Continue boiling 15 minutes, until broth colors and becomes slightly thickened. Reduce heat to simmer. Swirl in the butter, 1 tablespoon at a time, until melted.
- Season the fish with salt and place in the skillet; spoon some liquid over the fish and gently simmer until fish is cooked through, about 10 minutes.
| 261 calories | 32g protein | 4g carbohydrates | 1g fiber | 11g fat | 5g saturated fat | 402mg sodium |
I was just reading the other day that tilapia is worse then bacon. It’s farm raised and fed soy and corn,as well as it’s own poop. It’s filled with bad fat.Here’s the article: http://www.eatthis.com/tilapia-is-worse-than-bacon
Ah, that is the sensationalist article that started the entire issue! The article latched on to the low levels of Omega-3s in tilapia, and denounced the fish as a result. In truth, there are many foods– including most produce– that are low in Omega-3s and still good for you.(And, for the record, the comparison to bacon was particularly strange, since what makes bacon unhealthy– saturated fat and sodium– has nothing to do with what the article claims makes tilapia unhealthy.)
To better understand the science, it helps to look at the original research, or to read from the true experts. For example, this article in the prestigious and balanced newsletter, Berkeley Wellness, addresses the reporting in the article that started the fire storm: :http://www.berkeleywellness.com/healthy-eating/food/food-safety/article/truth-about-tilapia.
When it comes to seafood, the most trusted source for identifying species that are healthful or unhealthful for both human consumption and for the earth is Monterey Bay Aquarium’s Seafood Watch. Here’s their take on tilapia: http://www.seafoodwatch.org/seafood-recommendations/groups/tilapia?q=tilapia&t=tilapia
I hope this helps clear up any misunderstandings!
marge — you mention broth in your directions but not in the ingredients…how much should be used?
I have fixed the recipe– apologies for the mistakes!
Don’t see oregano or farlic in the ingredients list. Am I missing something?
I typed “oregano” but meant “thyme”– so sorry about that! The recipe is adjusted now.
You mentioned adding garlic to to the oil in the beginning of the recipe. How much garlic? It’s not in the recipe list above. Thx for what sounds like a nice simple recipe.
Thank you, everyone, for your patience. I just got a new plug-in for my site, and I am afraid my recipe-writing accuracy suffered as I learned the process. I believe (hope!) the recipe is right now! And yes, Tina, it is super simple and quite tasty. I hope you enjoy it!
I’m carb cycling as part of my exercise regimen and I was really excited to come upon a new fish recipe! Thank you!
The broth is boiling now 🙂 It smells amazing! I am using cod instead of tilapia, and I completely spaced buying fennel seeds so I’m opting to try the recipe without them. How much of a difference do the fennel seeds add to the flavor of the broth/fish?
I think the fish will still be delicious! The fennel certainly adds flavor, but as you can tell by the smell– your broth will be tasty without it. Have a great dinner!