NÃO FRITE MAIS PEIXE! FAÇA ASSIM! O JEITO MAIS GOSTOSO, FÁCIL E RÁPIDO DE FAZER! - Isamara Amâncio

Introduction

In this tutorial, we'll learn how to prepare a delicious and easy fish dish without frying. Isamara Amâncio shares a method that ensures flavor and simplicity, making it perfect for any home cook. We'll use tilapia fillets along with a variety of vegetables, creating a healthy meal that's quick to make.

Step 1: Gather Your Ingredients

Before starting, ensure you have all the necessary ingredients ready. Here’s what you’ll need:

• 1/2 onion (approximately 100 grams)
• 400 grams of tilapia fillets
• 2 tablespoons (25 ml) of lemon juice
• 1 teaspoon of salt (for fish)
• 1/4 teaspoon of black pepper
• 1/2 tablespoon (approximately 9 grams) of minced garlic
• 1/2 cup of chopped cilantro
• 1/2 cup (100 ml) of olive oil
• 500 grams of potatoes
• 1/2 teaspoon of salt (for potatoes)
• 1/2 broccoli
• 15 cherry tomatoes
• 1/2 teaspoon of salt (for veggies)
• A pinch of black pepper
• 2 tablespoons (25 ml) of olive oil (for veggies)

Step 2: Prepare the Vegetables

1. Chop the Vegetables:

   • Dice the onion.
   • Cut the potatoes into cubes.
   • Chop the broccoli into bite-sized pieces.
   • Halve the cherry tomatoes.

2. Season the Potatoes:

   • In a pot, add the cubed potatoes and season with 1/2 teaspoon of salt.
   • Cook the potatoes in boiling water until tender, then drain.

Step 3: Marinate the Fish

1. Prepare the Marinade:

   • In a bowl, combine the diced onion, lemon juice, salt, black pepper, minced garlic, and chopped cilantro.

2. Marinate the Fish:

   • Place the tilapia fillets in the marinade, ensuring they are well-coated.
   • Let the fish marinate for about 15-20 minutes to absorb the flavors.

Step 4: Cook the Fish and Vegetables

1. Cook the Fish:

   • Heat 1/2 cup (100 ml) of olive oil in a skillet over medium heat.
   • Add the marinated tilapia fillets to the skillet and cook for about 5-7 minutes on each side or until fully cooked and golden brown.

2. Sauté the Vegetables:

   • In a separate skillet, heat 2 tablespoons (25 ml) of olive oil.
   • Add the cooked potatoes, broccoli, and cherry tomatoes.
   • Season with 1/2 teaspoon of salt and a pinch of black pepper.
   • Sauté for about 5-7 minutes until the vegetables are tender.

Conclusion

Now you have a flavorful and healthy fish dish prepared without frying! This method highlights the freshness of the ingredients and is perfect for a quick weeknight dinner. Enjoy your tilapia with the sautéed vegetables, and feel free to pair the dish with rice or a salad for a complete meal. For more recipes and cooking tips, check out Isamara Amâncio's online courses and resources. Happy cooking!