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.

Lemon Blueberry Pancakes

J has a love affair with lemon.  Lemon dessert, lemon marinated halibut, fresh squeezed lemon beverages ;), and the list goes on.  Every now and then he starts leaving me subtle hints that his cravings are back and I better stock up on lemons.  This time around it wasn’t so subtle when he came home from the grocery store with a bag of about 12 juicy, yellow lemons.  “Can you do something with these?”, he asks?  And so this is how I came upon one of THE best pancake recipes I have every made!  Quite possibly, the pancake staple for Sunday mornings from here on out. 

Lemon Blueberry Pancakes
healthified from Pioneer Woman’s recipe
Ingredients:
1 1/2 C whole wheat flour (I used half whole wheat pastry flour and half whole wheat flour)
1/4 tsp salt
1 T (heaping) baking powder
2 T sugar
1 1/2c buttermilk (as my mom has taught me, the secret ingredient to any great pancake)
Juice and zest of 1 lemon
1 large egg
1 1/2 tsp Watkins vanilla
2 T butter, melted (I used Land o’Lakes Whipped Natural)
1 C (heaping) blueberries
Instructions:
Heat griddle or skillet over medium low heat.  Combine flour, salt, baking powder, and sugar in a medium-size bowl.  In another bowl combine buttermilk, lemon juice and zest.  Let rest for about 4 minutes.  Add egg, vanilla, and melted butter.  Gently combine wet and dry ingredients.  Add more buttermilk if mixture is too thick.  Stir in blueberries.  Spray skillet with cooking spray.  Drop batter by 1/4 cupful and cook until golden, 1 to 2 minutes per side.  Stack up!

 
Looking for a Meatless Monday meal….serve breakfast for dinner.  Add a couple hard eggs on the side for some protein.

What’s for dinner tonight?  Not sure what to make, no time to make it, want to explore new foods and recipes?  Take and bake with Sara B.  An easy and convenient way to dish up a healthified dinners for you and your family.  Groups welcome! Contact me for inquiries!

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

 

Tuna Noodle Casserole

Looking for a Meatless Monday recipe? Look no further.  Here is a cleaned up version of the classicTuna Noodle Casserole.


Tuna Noodle Casserole
Ingredients:
8 oz wide whole wheat noodles
2 T olive oil
1/2C chopped yellow onion
1/3 C chopped carrot
2 T whole wheat flour
2 3/4 c skim milk
1/2 C (4 oz) 1/3-less fat cream cheese
2 T Dijon mustard
1/2 tsp sea salt
1/2 tsp fresh ground pepper
1 C frozen peas, thawed
1/2C grated Parmigiano-Reggiano cheese, divided
2 (5oz) cans tuna (packed in water), drained and flaked
cooking spray
Instructions:
Preheat broiler.  Cook noodles according to packageand drain.  Heat a large skillet over medium heat.  Add oil, onions and carrots to pan.  Cook 6 minutes or until carrot is almost tender, stir occasionally.  Sprinkle with flour; cook 1 minute, stirring occasionally.  Gradually stir in milk; cook 5 minutes, stirring with a whisk constantly.  Stir in cream cheese, mustard, salt, and pepper; cook 2 minutes, stirring.  Remove pan from heat.  Stir in the noodles, peas, 1/4 C cheese, and tuna.  Spoon mixture to a shallow broiler safe 2 quart baking dish coated with cooking spray.  Top with remaining cheese.  Broil 3 minutes or until golden brown and bubbly.  Let stand 5 minutes before serving.

What are you dishing up for Meatless Monday?  Let me know in the comments!

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