Tag Archives: simple

Pan Fried Tilapia with Curried Greens

Two for one today! Here is a super simple, quick dinner that we all need right now. The fish is as simple as they come but still incredibly simple. Try different seasoning blends (preferably salt free or low sodium) to mix it up. The greens are a great side to try out strong flavored greens. Experiment with different leafy greens – I love mustard greens, but chard and collards are also excellent here. There is an entire world outside of kale.

Happy eating!

Pan Fried Tilapia (Serves 4)

Pan Fried Tilapia

4 tilapia fillets
1 teaspoon lemon pepper
1 tablespoon canola oil

1. Lightly season fish with lemon pepper (or desired seasoning, see note).
2. Heat oil over medium-high heat in a medium-sized skillet. Add fillets. Cook for 4-6 minutes per side, flipping once. Cook until fish flakes easily – internal temperature of 145 degrees.

Nutritional Information (amount per serving):

Calories: 143
Protein: 23 g
Fat: 6 g
Saturated Fat: 1 g
Cholesterol: 58 mg
Carbohydrates: less than 1 g
Fiber: less than 1 g
Sodium: 60 mg

Curried Greens (Serves 4)

Curried Greens

1 tablespoon canola oil
2 teaspoons grated fresh ginger
2 cloves garlic, minced
1 large bunch greens (collards, mustard, kale)
½ onion thinly sliced
2 tsp curry powder
1 tsp sugar
1 (15.5 oz) can light coconut milk
2 tablespoons lime juice

1. Heat oil in a large nonstick skillet over medium-high. Add ginger, garlic, greens, and onion; saute 3 minutes, until greens and onion begin to soften. Stir in curry powder; cook 30 seconds.
2. Stir in sugar and coconut milk; cook until reduced by half, about 6 minutes, stirring frequently.
3. Stir in juice; reduce heat to medium, and cook 2 minutes. Serve.

Nutritional Information (amount per serving):

Calories: 282
Protein: 4 g
Fat: 28 g
Saturated Fat: 22 g
Cholesterol: 0 mg
Carbohydrates: 9 g
Fiber: 2 g
Sodium: 26 mg

Source: adapted from Cooking Light

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Apple Tahini Toast

Eating breakfast is a common resolution people make when trying to eat healthier. For most of us, it is a good idea. Skipping breakfast can lead to overeating later in the day as we get overly hungry. It helps wake us up and give us energy we need for the day to get going.

The big problem most people have is having time. This Mediterranean diet inspired breakfast is super fast but still delicious. Tahini is a paste made out of sesame seeds (think peanut butter to peanuts). It’s really delicious and is a major ingredient in hummus. Try it and you will be surprised at how good it is. If you can’t find it, you could substitute your favorite nut butter here.

Enjoy!

Apple Tahini Toast (Serves 1, easy to make more)

Apple Tahini Toast

1 slice whole wheat bread or 1 whole wheat English muffin
1 ½ tablespoons tahini
½ apple, sliced
1 teaspoon honey

1. Lightly toast bread or English muffin.
2. Spread tahini over bread. Top with apple slices.
3. Drizzle with honey. Enjoy!

Nutritional Information: (toast)

Calories: 278
Protein: 8 g
Fat: 13 g
Saturated Fat: 2 g
Cholesterol: 0 mg
Carbohydrates: 36 g
Fiber: 6 g
Sodium: 168 mg

Nutritional Information: (muffin)

Calories: 337
Protein: 10 g
Fat: 14 g
Saturated Fat: 2 g
Cholesterol: 0 mg
Carbohydrates: 50 g
Fiber: 9 g
Sodium: 269 mg

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