Paleo Recipe - Baked Stuffed Tilapia

Baked Stuffed Tilapia Recipe With Sweet Potato Mash And Asparagus

Want a Paleo diet meal or two that can make everyone at the table turn their heads in curiosity because it sounds “exotic”. You can always go crazy but you can also play safe. This dish goes in between, a combination of great ingredients and an exotic sounding fish – Tilapia!

Meals become more special when you have something that can intrigue everyone, including kids. The Paleo diet supplies you with ingredients that can vary from ordinary to exotic, giving you more options to go for when making the usual meals or when you want to add a little flare and curiosity in your meals. Although there are various meats that seem exotic enough, I chose something that kids and adults alike may enjoy without getting uneasy about what the meal will taste like. I felt like today is a good time to experiment but I wanted something easy to make.

Paleo Recipes - Baked Stuffed Tilapia

I settled for Tilapia, a freshwater fish that can only thrive in warm, fresh waters. Although it may sound exotic, it is actually very common in some parts of the world, even in Western countries, as food, invasive fish and aquarium fish. Though this fish can be farmed, getting Tilapia fresh from a warm, fresh body of water is best. Some people simply fry, grill or fillet Tilapia, but in some countries, it is also made into a soup. If you are concerned about mercury, you’ll find a friend in Tilapia since it has a vegetarian diet. Tilapia displays a low amount of mercury compared to other types of fish.

Here is the Paleo diet recipe I tried for Tilapia that you’ll surely enjoy. I added some vegetables that complement the taste of this fish and makes the whole meal Paleo diet approved and healthy.

Baked Stuffed Tilapia With Sweet Potato Mash And Asparagus
Recipe type: Fish
 
This Paleo diet recipe contains plenty of minerals, vitamins, and nutrients that our bodies need and also tastes delicious.
Ingredients
  • For The Tilapia:
  • 8 Tilapia Fillets (Or as many as you think you’ll need. Tilapia fillets are small, so allow 2 fillets per person.)
  • 10-15 Cooked Shrimps
  • ½ Package Kale – Wash and Cut Into Small Pieces
  • 4-5 Bacon Strips
  • ½ Cup (120 g) Cashew Nuts - Chopped
  • 1 Red Bell Pepper
  • Salt and Pepper
  • For The Sweet Potato Mash:
  • 4-5 Sweet Potatoes
  • 1 Large Onion - Diced
  • ½ Cup (120 g) Almond Cream Or A Paleo-Approved Cream Substitute
  • For The Asparagus:
  • 1 or 2 Bundles Of Asparagus
  • Olive oil
  • Dry Vermouth
Instructions
  1. For The Sweet Potato Mash
  2. • Preheat the oven to 425° F (218°C). The oven will be used for all three procedures, so getting it nice and hot will cook the meal better.
  3. • Cut the sweet potatoes in half and place on a baking sheet. Let the sweet potatoes roast over 425° F (218°C) or until they become soft in the center. Set the cooked sweet potatoes aside to cool.
  4. • While letting the sweet potatoes cool, work with the rest of the sweet potato mash. Sauté the onion in any Paleo approved oil you have on a hot pan. Set the onions aside once sautéed.
  5. • Scoop the flesh of the roasted sweet potatoes. Make sure the sweet potatoes are not too hot to handle. You can also keep the skin for plating!
  6. • Place the scooped sweet potato flesh, sautéed onion and almond cream in a blender and puree ingredients until smooth.
  7. • You can place the finished sweet potato mash in a baking dish so it will be easier for you to reheat it in the oven later.
  8. For The Asparagus
  9. • Line a roasting pan with foil.
  10. • Cut the tough bottom of the asparagus stalks. Place the stalks on the lined roasting pan and drizzle with olive oil.
  11. • Roast the asparagus in 425° F (218°C) for around 20 minutes or until the stalks turn bright green but not wilted. Remove the pan once asparagus is bright green.
  12. • Add the dry vermouth to the pan and cover with tin foil.
  13. • Pop the pan back in the oven for 10 more minutes then remove the pan.
  14. For The Tilapia
  15. • Prepare a cookie sheet, covering it with foil. Set this aside.
  16. • Chop the cooked shrimps, leaving one for garnish, into bite size stuffing for your tilapia. Set this aside in a large bowl.
  17. • In a skillet, cook bacon until crisp. Cut the bacon into small chunks and add it in the bowl together with the shrimp. Leave the fat of the bacon in the skillet.
  18. • Get the chopped kale and crisp it in the same skillet with the bacon fat. Then steam the kale by adding a little stock in the skillet and cover it. Once the kale is cooked, add it to the bowl.
  19. • On the same skillet, cook the diced red bell pepper until soft. Add the softened red bell pepper in the bowl.
  20. • Add the cashew into the bowl but leave some for garnishing. Toss all the ingredients for the stuffing and season with salt and pepper.
  21. • On the prepared cookie sheet, lay the tilapia fillets, placing enough space for each fillet.
  22. • Scoop and mold 2-3 tablespoons of the tossed stuffing and place each in the center of the tilapia fillets. Roll each fillet and tuck the free ends underneath.
  23. • Bake the stuffed fillets for 12 minutes under a 425° F (218°C) heat. You may also want to pop in the cooked sweet potato mash and asparagus. The fish will whiten and crack, which is a good indication that your fillet is cooked.
  24. • Remove and assemble! You can plate the fillet using the sweet potato skin, if you kept them, and sprinkle some of the lemon butter and the remaining chopped cashews.
If you want to have a twist on your stuffed tilapia, you can also get a lemon and slice into 1/4 inch thick. Use the pan you used while still hot and darken each side of the lemon. Set the slices aside while waiting for everything to cook. Squeeze a little lemon on the pan and add a pat or two of grass-fed or Paleo butter of your choice. You’ll have a lemon-butter drizzle that complements the taste of the stuffed tilapia fillets. Garnish your meal with the lemon wedges and you’ll have an attractive and colorful meal!

Paleo Diet Foods - Asparagus

This meal is delicious and can fill up your bellies well, plus Tilapia is also healthy. Tilapia is a good source of protein but displays a low amount of calories, carbohydrates, and saturated fat. This means you can eat as much tilapia without the risk of mercury poisoning, accumulating fats and gaining weight. Tilapia is also relatively cheaper compared to other types of fish. However, there are some areas that do not always have a good supply of wild-caught Tilapia, so having a list of fish you can buy when Tilapia is not available can help.

Tilapia falls under fishes that have white, flaky and lean meat. Though some people recognize Tilapia as healthy, there is a certain “muddy” taste that people dislike. In order to avoid this muddy taste, people seek alternatives from the same group of fish with white, lean and flaky meat. Here are some fishes that you might want to try if you cannot find Tilapia or you want to create another variation of this recipe.

Rainbow Trout

Paleo Diet - Rainbow Trout

A beautiful name for a beautiful fish, the rainbow trout is a fish that thrives in cold waters and can be used in lieu of tilapia or other white, flaky-fleshed fishes. Rainbow trout, whether farmed or wild-caught, has a nutty flavor. In the US, rainbow trout is classified as a game fish and it is illegal to catch this fish in the wild if not in season and sell or market it. Rainbow trout served in the US are farmed but most people claim that wild-caught tastes better. This fish is known to have a good amount of protein and Omega 3-fatty acids, which the body can benefit from.

Red Snapper

Paleo Food - Red Snapper

As the name implies, this fish is recognized by its red scales. This fish is commonly caught in the western Atlantic Ocean, most commonly in the Gulf of Mexico. Red snapper can be farmed and caught in the wild, and is also a sought-after game fish. This fish is packed with nutrients- Omega 3-fatty acids, vitamin A, protein and potassium to name a few. Just like Tilapia, Red Snapper thrives in warm waters and has a low tolerance to cold water.

Sea Trout

Food - Sea or Brown Trout

The Sea Trout or also known as Brown Trout spends most of its time in the sea but goes back to fresh water in order to spawn. This fish is a native of northern Norway, White Sea, and the Atlas Mountains in North Africa, Iceland, as well as Afghanistan and Pakistan. Sea Trout was only introduced in the US in 1883 and Canada in 1886. This fish is known to be a great source of protein and Omega 3-fatty acids, both good not only for the heart but for the whole body. Much like the fishes in this list, Sea Trout can also be farmed and caught in the wild.

Black Sea Bass

Approved Paleo Diet Food - Black Sea Bass

Last but definitely not the least on this list of tilapia alternatives is the Black Sea Bass, another native fish found in the Gulf of Mexico as well as the coasts of Maine and northeast Florida. Black Sea Bass looks physically similar to tilapia and also offer white, lean, flaky meat. It has a mild, delicate taste and just like all fishes, wild-caught is the best variety that you can get. Just like Tilapia and the other fishes above, Black Sea Bass offers a good amount of protein and omega 3-fatty acids with a minimum amount of cholesterol and fats.

No matter what fish you choose for this one of my Paleo diet recipes, remember that getting it fresh and knowing where it came from matters. The Paleo diet is all about freshness, but when it is not possible, getting the best alternative that works well on your time and budget is allowed. This fun, delicious and nutritious recipe can definitely be a great choice for anyone who wants an exotic meal without the hassle. Bon appetite!

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