It isn’t often that I give Paula Deen a shot.  Butter is not bad, in moderation but I don’t think Paula has the word “moderation” in her vocabulary when butter is involved.  I’m not saying her food isn’t good but it isn’t often appropriate for the Dukan Diet.  Or any diet.   She titled this recipe “Can’t Miss Red Snapper” and I got it off the Food Network some years ago.  I dumbed down the name because I didn’t have snapper and substituted tilapia.  I think most any white fish though would work just fine here although, I liked it better with the snapper on past occasions.  Other than that I left out the obligatory heart attack stick of butter.  I did like the tilapia fixed this way though over pan-frying it.  I never seem to be able to pan fry a tilapia and have it stay in one piece!  Since it’s so flaky I end up making a mess of fish flakes and inevitably have burned parts in the pan that are tough to wash off.  This method doesn’t require flipping and the baking was a nice change, I may look for more baked tilapia recipes in the future.

A Mess of Ingredients: 

  • 4 (8 ounce) red snapper fillets
  • 1 tsp salt
  • 1/2 tsp pepper
  • 1 cup chopped onion
  • 1 chopped green bell pepper (I used the variety that I had on hand)
  • 1 stick butter (I used 2 TBS and didn’t miss it at all)
  • 1 TBS Worcestershire sauce  (I’m liberal with this ingredient)
  • 1 cup grated parmesan cheese (I used 1/2 or less)

As you can see, the vegetables and amounts can be adjusted easily, the flavor in mine comes more from the Worcestershire and pepper and the butter is mostly for lubrication and a little flavor.

Basically, get the oven up to 350° F.  Spread all the veggies out in the pan (a 9 x 13 casserole dish) in a layer (I season the veggies with salt and pepper too) then lay the fish on top.  Season the fillets with salt and pepper,  put some butter on each and sprinkle with the Worcestershire.  Bake for 12 minutes and take out of the oven, 15 -18 minutes if baking with less butter.  Baste with the pan juices (since I don’t use that much butter, there is not a lot of juice so I skip this)and sprinkle with parmesan.  Place under the broiler on high for 5 minutes or until the cheese is browning nicely.  Serve with the veggies!  Easy dinner in 30 minutes and one pan!  Now, I like my veggies crunchy with this recipe to contradict the softness of the fish but if you like your veggies more fully cooked, test them out before changing the oven over to broil.  If they’re too fork-firm, put them back in a little while.  Since fish isn’t always that filling, I usually put in 2 or 3 peppers and a little extra onion to fill out the meal more without adding a ton of calories. 100% Dukan Diet Worthy Stages 2, Cruise Phase or higher.

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