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April 15, 2011 ·

Fish Fridays: Quick & Easy Lemon-Dill Tilapia

Healthy Eating· Recipes

I love this tilapia recipe since it’s quick, easy and there is almost no clean-up.  (YEAH).  Not to mention it tastes good.  If you aren’t much of a fish person because you don’t like that “fishy” flavor, tilapia is a great fish to try because it has a very mild, buttery flavor.  Some other interesting tilapia facts:

  • Tilapia have very low levels of mercury because they are fast-growing and short-lived and eat a primarily herbivore diet, making them less likely to accumulate mercury from prey.
  • Tilapia is low in calories, carbs and sodium, and it’s a great protein source.
  • Tilapia does not have as many beneficial Omega-3 fatty acids as salmon because of its mostly grain diet and is higher in Omega-6 fatty acids, which are actually unhealthy in excessive amounts.  As long as your diet is combined with foods high in Omega-3 fatty acids, a more balanced mix of fats can be achieved.

Lemon-Dill Tilapia

Ingredients:

  • 4 fresh tilapia fillets
  • 1 tsp salt
  • 1/2 tsp pepper
  • 2 whole lemons, sliced
  • 1/4 cup shredded carrots
  • 2 Tbsp chopped fresh dill
  • 2 Tbsp chopped fresh parsley
  • 2 Tbsp butter

Instructions:

  1. Preheat oven to 375′ F
  2. Sprinkle fillets with salt and pepper
  3. Cut aluminum foil into 4 rectangles (13×9)
  4. Place 3 lemon slices across each of the rectangles.  Top with 1 fillet
  5. Repeat with remaining fillets
  6. Sprinkle carrots, dill and parsley on each fillet
  7. Top with a dot of butter
  8. Fold aluminum foil over fillets, sealing the edges
  9. Bake for 20- 25 minutes (until fish flakes with a fork)
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I was telling some friends last night about my usu I was telling some friends last night about my usual  breakfast, why I make it every day (makes meal tracking easier) and how I boost the protein (1-2 egg whites depending on my mood), and it inspired me to make a reel. 🤷🏻‍♀️
✅Add steel cut quick oats & water, measured based on package directions, to a large bowl big enough to allow for expansion during cooking (I’ve made a very messy mistake before!)
✅Add 1 or 2 egg whites
✅Whisk to break up the egg whites, unless you REALLY like large chunks of eggs in your oatmeal 😬
✅Add a dash of salt, optional
✅Microwave according to directions
✅Top with a sprinkle of cinnamon and a splash of maple syrup
Other add-ins: berries, bananas, honey, protein powder

Made with 2 egg whites, this packs a ~13.5g protein punch. When I combine with my collagen protein powder in my coffee, I’m at ~30g protein for breakfast! 💪🏼

I use @myfitnesspal to track so I can either pre-fill my breakfast all week. Or just copy from day to day. Easy peasy!

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Happy Cinco de Mayo! 🪅 Here’s the mocktail mi Happy Cinco de Mayo! 🪅 Here’s the mocktail mix I made tonight to boost my festive taco dinner. 🌮 The mix definitely needs a little tartness, so don’t forget the splash of lime juice and club soda in each glass before serving. Salud! 🪅
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