Pan Fried Tilapia

I’m back!  Thanks for being patient as I enjoyed time with our new baby girl Charlee.  Everyone is adjusting well.  Trey likes to give her kisses in the morning and thinks it is necessary to give her a pacifier at every waking moment.  J and I cherish our growing family…even if things are a little bit crazier, the house is a bit messier, and meals aren’t quite as fancy. 
A few weeks ago J fixed up this beautiful and nutritious meal.  He has been helping with the “house” duties even more now that we are on “man-to-man” defense. 

Pan Fried Tilapia
Ingredients
2 eggs
1/4 cup crushed crackers or whole wheat bread crumbs
2 T Parmesan cheese
1 teaspoon salt
1/2 teaspoon fresh ground black pepper
1 1/2 pounds fresh tilapia fillets
2 tablespoons olive oil
2 tablespoons freshly chopped parsley leaves

Directions
In a shallow dish crack two eggs and beat. Coat tilapia in eggs. In a plastic bag combine crackers, Parmesan cheese and salt and pepper. Place tilapia in plastic bag and lightly coat each side. Heat oil in a large skillet over medium-high heat. Place coated fish in oiled pan. Brown on both sides, about 2 to 3 minutes per side or until fish flakes apart with fork.  Garnish with parsley.

Easy tartar sauce: few tablespoons olive oil mayo, dash of lemon juice and pickle juice, and diced up pickles.  Stir to combine and serve overtop fish.

I appreciate you all sticking with me during my leave!  I plan to keep bringing you healthy, nutritious meals but not as often.  However, searching past recipes will always give you new ideas.  Each month go back to the previous years and try a new meal! 

Until next time…
look good, do good, feel good
Sara B.

Baked Parmesan Tilapia

Looking for a Meatless Monday or Fish Friday meal?!  Look no further!  J and I had this for dinner the other night.  It was so good we ate it up before I could take a picture. 

Ingredients:

12-18 oz tilapia (about 2 large filets)
1 C whole wheat flour (or other variety)
1 egg
2 tsp paprika
3/4 C grated Parmesan cheese
1 T fresh parsley
1 lemon, cut into wedges
salt and pepper to taste
Instructions:
Preheat oven to 400F.  Place flour in shallow dish.  Beat egg and place in a separate shallow dish.  Combine cheese, paprika, and parsley in a shallow dish.  Drizzle fish with olive oil and dredge into flour, then egg, and then cheese mixture.  Place on foil lined baking sheet and bake until opaque about 10-12 minutes.  Serve with lemon wedges. 

Until next time…
look good, feel good, do good
Sara B.

Baked Manicotti Bundles

Enjoy this tasty way to get one of your two recommended servings of fish per week!

Baked Manicotti Bundles
from Clean Eating Magazine
Ingredients:
olive oil spray
3 to 4 green onions
10 whole wheat lasagna noodles
1 carrot, peeled
1 tsp EVOO
12 oz fresh tilapia fillets
4 oz light cream cheese
1/2 skim milk
1/2 tsp dried dill
1/2 tsp sea salt
2 oz 2% mozzarella cheese, divided
fresh dill for garnish
Instructions:
Preheat oven to 350F. Lightly coat glass pan with olive oil. Trim off whites of onions and score the upper ends of the green stems. Prepare noodles according to package directions. During final 90secs of cooking add green stems, then remove. Drain and rinse pasta and set aside. Grate carrot and set aside. Place a large nonstick pan on medium heat and add oil. Heat for 1 min then add fish. Cover and cook for 3 min. Carefully flip fillets and cook for 1 more min. Break fillets up with spatula. If pieces are not opaque cook for one more min. Remove from heat and set aside. Add cream cheese, milk, dried dill, and salt to medium saucepan. Use spatula to break up cream cheese. Place pan on low heat and cook, whisking constantly. Cook for 1 min or until cream cheese is smooth. Remove from heat and scoop half the mixture out to reserve for later. Stir in carrots and fish into pan with cheese. Lay noodles out on cutting board. Place 2 T of cheese mixture on each noodle and gently roll into tight bundle. Tie with green onion stem. Place onto glass pan and spoon reserved cheese mixture on top as well as remaining mozzarella. Bake for 25 minutes or until golden brown. Garnish with fresh dill.
Nutrition for 2 1/2 bundles: 447 calories, 12g fat, 35g protein, 49g carbs.


Until next time…

look good, feel good, do good

Fresh Fish from Seattle’s Pike Place-Scallops and Halibut

J was off in Seattle last week for his new job. While there he had the opportunity to stop by the famous Pike Place Market.

He said I would have been in heaven! So many colors and flavors! So fresh and so local!


After sending pictures and desperately trying to share the experience with me back in Iowa…he decided to bring it home….
packed fresh with dry ice….
1 whole halibut, 2 wild salmon fillets, and scallops
he also brought some homemade flavored pastas….lemon parsley, lemon pepper, lime cilantro….

and dark chocolate linguine….can’t wait to try this one

just one of the many colorful varieties of apples at the market
Let the seafood feast begin! ps…this would make a GREAT date night at home.
For appetizers:
Seared Scallops
with herbs and grapefruit
Ingredients:
1 T coconut oil or olive oil
1 pink grapefruit, peeled and segmented
2 T agave nectar
juice of one half lemon
1 clove garlic, passed through a garlic press or 1/2tsp jarred garlic
1 T chopped fresh parsley or 1/2T dried parsley
1 T fresh basil or 1/2T dried basil
6 large scallops
1/2 tsp sea salt
1 T extra virgin olive oil
Instructions:
Preheat oven to 400F. Melt coconut oil in frying pan in medium heat. Add grapefruit and agave nectar and warm segments on each side for several seconds. Add lemon juice, garlic, and herbs. Cook a few minutes longer until heated through.
Remove from heat and set aside. Dry scallops with paper towel. Season with sea salt. In medium oven proof skillet, heat oil over high flame. Add scallops and sear on one side for 2 minutes or until golden brown. Flip scallops over and place them in the hot oven for a few minutes. Do NOT over cook. Scallops will be nice and golden and slice easily. Place grapefruit mixture on plate and display scallops on top. Enjoy this sweet and tangy start to your meal!
I had J be in charge of the halibut….he did a fabulous job!
Pan-Seared Halibut Steaks
with Lemon Zest
Ingredients:
4 halibut steaks, about 4-5 ounces each
1 tsp sea salt
1/4 tsp fresh ground black pepper
1 1/2 Ts olive oil
1 tsp lemon zest
and a grind from Simply Organics citrus a’peel (sesame seeds, orange peel, lemon peel, garlic, onion. parsley, coriander, fennel seed)
Instructions: so easy
Preheat oven to 350F. Season halibut steak with salt, pepper, lemon zest, herbs, and olive oil.
Place large saute pan over medium-high heat, Add halibut and lower the heat to medium. Sear about 3 minutes per side and then place in hot oven to finish cooing for about 5-6 minutes depending of thickness. Should flake as salmon does when cooked.
Entree almost complete….
Lemon Parsley Malfaldine
with Super Simple Lemony Ricotta Sauce
from Pappardelle’s
Ingredients:
1 lb Papperdelle’s Lemon Parsley Pasta….you could use a whole wheat pasta instead
the noodles really tasted like lemon and parsley
1 cup ricotta
2 Ts olive oil
1 lemon, zested and juices
1 c of basil leaves, washed, dried and torn in small pieces…or use 1/4-1/2 c dried basil
sea salt
Instructions:
Cook pasta in pot of boiling salted water until al dente (about 5-8 minutes). Drain, but reserve 1/4 cup cooking liquid.
In large serving bowl mix ricotta, olive oil, lemon zest, and juice.
Add drained pasta and mix together well. Sprinkle basil leaves and sea salt over top and serve.
If pasta and sauce become too dry before serving add the reserved 1/4 c cooking liquid and stir.
The masterpiece! Served with oven roasted Italian veggies (veggies marinated in Italian dressing).
To come: coconut chicken
Until next time…
look good, feel good, do good…