Lemon Pepper Tilapia, Sweet Potatoes & Roasted Veggies…Oh My!

Tilapia is a delicious “non-fishy” tasting, low-calorie fish that my husband and I eat weekly. One of my favorite ways of preparing tilapia is by broiling it. This method is super easy and quick!

Broiled Lemon Pepper Tilapia

Serves 2

Needed:

• 2 Tilapia Filets
• Juice of 1 Lemon
• 1/2 Lemon (optional)
• 1 tbsp of Olive Oil or Extra Virgin Coconut Oil (I’ve even used Smart Balance Omega Butter instead or all natural un-salted butter instead of oil…be sure to melt coconut oil or butter if using)
• 1 tbsp (half tbsp per filet) Frontier Natural Salt-free Lemon Pepper Seasoning (or salt-free lemon pepper seasoning of your choice)
• 1 tsp of Crushed Garlic
• A sprinkle of chopped parsley (optional)

Next:

1. Pre-heat oven to broil on high.
2. Mix oil of your choice with the juice of one lemon, crushed garlic & parsley (if you’re using it…I don’t all of the time).
3. Pour oil mixture over tilapia filets and then season both sides of filets with lemon pepper seasoning.  Let sit for a few minutes. If you’re not short on time, let sit in fridge for about 20 minutes.
4. Put tin foil over baking pan and spray lightly with cooking spray.
5. Place tilapia side by side without touching on baking pan and top with thinly sliced lemon slices (optional).
6. Place in oven and broil for about 5-8 minutes depending on thickness if filet.
7. Enjoy!

Yummy & Nutritious Side Dishes:

The Sweet Potato: Baked or Microwaved

My husband and I are obsessed with sweet potatoes. We like to make them into fries, bake them, roast them or if we are short on time…microwave them. I mostly serve them baked though, unless the oven is already being used then the easiest way to go is simply piercing your sweet potato with a fork several times (of course after washing) and then wrapping your potato in a paper towel and placing it in the microwave on high for 5 minutes. Add 3 minutes for each additional potato. They always turn out just right when doing it this way. Serve with a little bit of all natural un-salted butter or Smart Balance Omega Butter. My husband prefers his sweet potatoes with a dash of cinnamon, I on the other hand like them with some freshly ground black pepper.

Baked Sweet Potato:

Heat oven to 400 degrees. Pierce each potato several times with a fork. Place potatoes on a rimmed baking sheet lined with tin foil. Bake until tender, about 45 minutes depending on size. Enjoy!

Roasted Broccoli & Italian Zucchini:

Needed: Serves 2

• 1 large broccoli crown, cut into florets
• 1 large italian zucchini or squash, sliced thick
• Juice of 1 lemon
• 3/4  tbsp olive oil
• 1 garlic clove, minced
• Sea salt and black pepper to taste
• All natural parmesan cheese, grated

Next:

1. Pre-heat oven to 425 degrees.
2. Mix lemon juice, olive oil, garlic, salt and pepper together.
3. Place veggies on foil lined baking sheet and pour lemon oil mixture on top and toss veggies with hands until well coated.
4. Spread veggies out evenly and place in the oven for 25-30 minutes, stirring occasionally.
5. Take out of oven when there’s about 5-10 minutes left and lightly sprinkle with grated parmesan cheese and then place back in the oven to finish roasting.

Cajun Tilapia Tacos

Last night’s quick and easy, healthy dinner!

Serving Size: 2 People or 4 Tacos

Ingredients:

• 2 large tilapia fillets
• 1 tsp garlic powder
• 1 tsp black pepper
• 1 tsp salt-free cajun seasoning
• 1/2 tsp paprika
• 1/4-1/2 tsp cayenne pepper (depending on the level of spiciness you prefer)
• 1/2-1 tbsp olive oil or 0-calorie cooking spray
• 1 lemon or lime, cut into wedges for garnish
• shredded cabbage cole slaw mix (throw away the sauce the mix comes with)
• 1 avocado, sliced or diced
• jalapeno slices (optional)
• tapatio hot sauce or sriracha (optional…can you tell I that I love my food extra spicy?)
• 1 can organic black beans, to garnish or to use as a side
• 1 package of tortillas (make sure they are 100% whole wheat, you can use Ezekiel, La tortilla factory, etc.)

Directions:

1. Thaw and dry tilapia fillets if frozen.
2. Lightly brush fillets with the olive oil.
3. Turn on the broiler (oven) and let heat for a few minutes.
4. Mix all of the dry seasonings together, well.
5. Cover both sides of fillets with seasoning mix.
6. Place fillets in the oven and let broil for 6-8 minutes.
7. Check fish by making sure it flakes with a fork.
8. Use half a fillet for each taco & enjoy!

*Note- for less calories, omit the tortillas and make yourself a delicious cajun tilapia bowl using the ingredients and garnishes from above!