Pan Seared Tilapia with Parsnips

music: Halloween songs

In the winter lots of vegetables really take center stage.  Like most vegetables, I love parsnips!  I found this interesting new way to roast them here, which definitely adds a little buttery taste that’s not there when you toss with olive oil to roast.  There are enough parsnips and kale in this recipe for 4 people.  Just make about a filet of tilapia per person.

Pan Seared Tilapia with Parsnips and Kale

4 medium-large parsnips


extra-virgin olive oil

1 clove garlic, minced

1 bunch kale, roughly chopped

crushed red pepper flakes

Tilapia, one filet per person

your favorite spice mix

juice of half of a lemon

Parsnips and Kale are very abundant at my local farmer’s markets right now, which is great because they are both versatile and can be prepared rather effortlessly for a quick weeknight dinner.

Place a medium roasting pan in the oven and preheat to 450 degrees

Bring a medium pot of water to a boil.

Next, peel parsnips, cut each in half crosswise, and then each of those halves in fourths lengthwise.  You will have  what resembles steak fries, just bigger and not as perfectly shaped.  When the water is boiling toss in the parsnips and cook for about 5 minutes, or until almost tender.  Remove and drain.

When the parsnips are done draining, remove the preheated roasting pan from the oven.  Toss in 1/2 Tablespoon of butter, and watch is sizzle away!

Add the parsnips to the pan

Add a pinch of salt and toss to coat each parsnip with some buttery goodness!

Toss in the oven to roast for 35 minutes or until golden and crispy. Next up is the Kale (which can be substituted for any green you might like sauteed)

Heat a drizzle of olive oil in a saute pan.  When it comes to sauteing up onions and garlic in olive oil, I try to listen to my inner Italian.  Both my mother and my grandmother have looked at me like I am crazy as I measure olive oil into a pan for to saute up garlic, onions, or both.  When I ask them how I can be sure how much to use, both have the same answer, “Like this” as they quickly move the bottle in a zig zag over the pan.  It never really helps, I like numbers and measurements and being exact.  But this is where I’m trying to let my inner Italian take over.  So I shall say, a drizzle.  But it really all depends on how much oil you like to use when sautéing something.  For me most of the time its somewhere between one and two teaspoons, my mom probably goes around one to two tablespoons, and my grandmother, well lets just say she goes through bottles of extra virgin olive oil quicker than bottles of water.

Add the garlic and saute for about 30 seconds.

Add Kale and a pinch of salt.

Cook until Kale has wilted but is still firm.  Squeeze in lemon juice.

Add a sprinkle of the crushed red pepper flakes! Get ready for the fish.  You want to start the fish about ten minutes before the parsnips are done.  Heat a DRIZZLE of olive oil in a saute pan.  The pan should be able to fit all of the filets that you are making at one time.  Season one side of your tilapia with your favorite spice mix.  I chose garam marsala (an Indian spice mix) because I had just purchased it and wanted to try it out.  When oil is hot place fish spice side down in the pan.

Sear for five minutes or until spices golden brown.  Then flip the fish over, place in the oven with the parsnips, and turn oven down to 350 degrees to cook through. For tilapia it took about 5 minutes in the oven to reach an internal temperature of 145 degrees. (If you don’t have an instant read thermometer, which I would recommend, this is when the flesh is opaque and flakes with a fork)

Put it on a plate and enjoy!

Quick Facts

Parsnips are rich in potassium (which is great for your heart) and fiber (great for your GI tract)

Kale is considered to be a highly nutritious vegetable with powerful antioxidant properties as well as being considered an anti-inflammatory

Kale is very high in beta carotene, vitamin K, vitamin C, lutein, zeaxanthin, and reasonably rich in calcium.

Kale contains sulforaphane (particularly when chopped or minced), a chemical believed to have potent anti-cancer properties.


2 responses to “Pan Seared Tilapia with Parsnips

  1. Parsnips and Kale are not veggie that I would have thought to cook until now. Its so great to discover new things..

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s