Tilapia Recipes

Usually I prefer Tilapia just plain or with a little parmesan cheese but here are some other low carb recipes I found:


Tilapia Fillets with Mustard-Pecan Topping

Delicious tilapia is enhanced with a tasty Dijon topping, made with mayonnaise, Dijon mustard, and chopped pecans. To cut fat and calories even more, use herbs in place of the pecans or use reduced fat mayonnaise. Tilapia is packed with nutrients and it's absolutely delicious!

INGREDIENTS:
1/2 cup mayonnaise
1/4 cup brown mustard, such as French's Bold 'n Spicy
1 pound tilapia fillets, if frozen, thaw
1/4 cup chopped pecans, finely chopped

PREPARATION:
Lightly butter a large, shallow baking pan, such as a jelly roll pan. In a small bowl, combine mayonnaise, and mustard.
Using paper towels, pat fish lightly to dry. Arrange fish fillets in prepared baking dish.

Spread mayonnaise mixture over each fillet. Sprinkle each fillet with chopped pecans; press down gently.
Bake in a preheated 350° oven for 12 to 15 minutes, until fish flakes easily with a fork.
Use 2 to 3 fillets per person, or 4 to 6 ounces. Serve with broccoli and tomato slices. Tilapia recipe makes 4 servings.

Nutrients (from MasterCook 6.0)
Per Serving (excluding unknown items): 355 Calories; 31g Fat; 23g Protein; 2g Carbohydrate; 1g Dietary Fiber; 65mg Cholesterol; 401mg Sodium. Exchanges: 0 Grain(Starch), 0 Lean Meat; 3 Fat.



Sauteed Tilapia with Parmesan Crust (pictured)

Tilapia filets, one per person
mayonnaise, about 2 tsp. per filet (use real Mayo)
grated Parmesan, Mizithra, or Asiago cheese
olive oil
salt/pepper to taste
Pride of Szeged Fish Rub (optional, but very good)

Preheat broiler. Season fish filets on both sides with salt, pepper, and fish rub if using. Heat heavy frying pan, add olive oil, then saute fish until lightly browned on both sides and not quite cooked through, about 3-4 minutes per side. Turn carefully and do not overcook, since it will be cooking a little more under the broiler.
Take fish out of frying pan and put in ovenproof dish which will fit under your broiler. Spread mayo on the top of each fish filet and top with Parmesan cheese. You want the top of the fish to be well covered with cheese. Broil until cheese is browned and melted, about 4 minutes. Serve hot, with lemon slices if desired.



Low Fat Baked Greek Tilapia

Naturally low fat, tilapia is a wonderfully mild, meaty, inexpensive fish that lends itself to all kinds of flavors. Serve this Greek-style dish with steamed vegetables.

INGREDIENTS:
4 Tilapia fillets
1 tbsp extra virgin olive oil
Juice of 1 large lemon
2 tsp oregano
1/2 tsp paprika
Freshly ground black pepper

PREPARATION:
Preheat oven to 400 degrees. Spray an 11-inch by 7-inch baking dish with nonstick cooking spray. In a small bowl, combine olive oil, lemon juice, oregano, paprika and ground pepper. Lay Tilapia fillets in a single layer in the baking dish.
Drizzle oil, lemon and herb mixture over the fish. Cover with foil and bake for 15-18 minutes.
Serve with steamed vegetables and whole grain couscous or rice.

Serves 4.

Per Serving: Calories 167, Calories from Fat 44, Total Fat 4.9g (sat 1.4g), Cholesterol 79mg, Sodium 53mg, Carbohydrate 2g, Fiber 0.4g, Protein 28.8g



Baked Zesty Tilapia

INGREDIENTS:
4 5-ounce Tilapia fillets
2 tsp ground cumin
1 tsp freshly ground black pepper
1 14.5-ounce can Mexican-style recipe-ready tomatoes
3/4 cup shredded reduced fat Jack cheese

PREPARATION:
Preheat oven to 400 degrees.

Lay tilapia fillets in a baking dish. Sprinkle cumin and black pepper over fish. Add canned tomatoes, and sprinkle cheese on top. Bake for 20-25 minutes. Serve with rice, sweet corn and black beans.

Serves 4

Per Serving: Calories 219, Calories from Fat 53, Total Fat 5.9g (sat 3.3g), Cholesterol 94mg, Sodium 272mg, Carbohydrate 6.3g, Fiber 1.2g, Protein 35.3g

Question for today

Imagine you have dished out your portion of food, measured it out exactly to the gram, and you now are sitting there eating it enjoying every mouthful. All of a sudden, after only two or three bites, you are disinterested in eating. You are not even halfway thru what is on your plate. You take another bite just to see that you are really full. The mouthful gives you no enjoyment, and you start to feel a little nauseus. Still there's that thought in the back of your mind that it isn't very much food, and you were quite famished when you started, and you really don't like wasting food.

So my question is - do you finish what is on your plate? And whatever your answer is, Why?

Blood Type O

Blood Type O is the oldest blood type in the world (evolved around 40,000 BC), and is traced back to CroMagnon man. People with Blood Type O have the hardiest digestive systems. They are the meat-eaters. Persons with Blood Type O need animal protein for good health, as well as vegetables and fruits. However, carbohydrates should be kept to a minimum, since the Blood Type O person cannot digest carbohydrates very well, especially wheat products containing gluten. This person will do well on a high animal protein, low carbohydrate diet; and, dairy products should be kept to a minimum. Persons with Blood Type O produce a lot of hydrochloric acid in their stomachs, and it is this great abundance of stomach acid that allows them to digest animal protein favorably. And, because their digestive systems already contain a lot of stomach acid, they should avoid drinking coffee, since coffee will cause them to produce even more stomach acid, and this tends to make them prone to peptic ulcers, especially if they are constantly under a great deal of stress. They should drink more green tea, instead of coffee. Persons with Blood Type O tend to have low thyroid and sluggish metabolisms; therefore, they should supply their diets with sea kelp and seafood to obtain natural iodine to stimulate their thyroids. The best exercises for these persons are the vigorous workouts like jogging, power walking, aerobics, weight training, etc. The harder they exercise, the better they will feel. Get the heart rate going, and sweat up a storm to burn calories, alleviate stress and eliminate depression!

Foods that encourage weight gain - Wheat gluten; corn; kidney beans; navy beans; lentils; cabbage; brussel sprouts; cauliflower; mustard greens; and, of course, sugar and white flour.

Foods that encourage weight loss - Sea kelp (iodine); Seafood: bluefish, cod, hake, halibut, herring, mackerel, pike, rainbow trout, red snapper, salmon, sardines, shad, snapper, sole, striped bass, sturgeon, swordfish, tilefish, white perch, whitefish, yellow perch, yellowtail; Red Meat: beef, buffalo, heart, lamb, liver, mutton, veal, venison; Vegetables: kale, spinach, broccoli.

Other foods to avoid

Meat: bacon; goose; ham; pork. Seafood: barracuda, catfish, caviar, conch, herring (pickled), lox (smoked salmon), octopus.
Cheeses & Dairy: American cheese, blue cheese, brie, buttermilk, Camembert, casein, cheddar cheese, colby, cottage cheese, cream cheese, edam, emmenthal, goat milk, gouda, gruyere, ice cream, Jarlsburg; kefir, Monterey Jack, munster, parmesan, provolone, Neufchatel, ricotta, skim or 2% milk, string cheese, Swiss cheese, whey, whole milk, yogurt, all varieties.
Oils: corn, cottonseed, peanut, safflower;
Nuts & Seeds: brazil nuts, cashew, litchi, peanuts, peanut butter, pistachios, poppy seeds.
Beans & Legumes: copper, kidney, navy, tamarind, lentils (domestic, green & red).
Cereals: cornflakes, cornmeal, cream of wheat, familia, farina, grape nuts, seven-grain, shredded wheat, wheat bran, wheat germ.
Grains & Pastas: bulgur wheat flour, couscous flour, durum wheat flour, gluten flour, graham flour, soba noodles, semolina pasta, spinach pasta, sprouted wheat flour, white flour, whole wheat flour.
Vegetables: avocado, cabbage (Chinese, red, white), cauliflower, white & yellow corn, eggplant, domestic & Shiitake mushrooms, mustard greens, olives (black, Greek, Spanish), potatoes (red & white), alfalfa sprouts, brussel sprouts;
Fruits: blackberries, coconuts, melon (cantaloupe & honeydew), oranges, plantains, rhubarb, strawberries, tangerines;
Juices: apple, apple cider, cabbage, orange.
Spices: capers, cinnamon, cornstarch, corn syrup, nutmeg, black & white pepper, vanilla, vinegar (apple cider, balsamic, red & white wine).
Condiments: ketchup, mayonnaise, pickles (kosher, dill, sweet & sweet pickle relish).
Herbal Teas: alfalfa, aloe, burdock, coltsfoot, corn silk, echinacea, gentian, goldenseal, red clover, rhubarb, Saint-John's Wort, senna, shepherd's purse, strawberry leaf, yellow dock.
Beverages: coffee (regular & decaf), distilled liquor, all sodas, black teas.

from Run The Planet