Lemon Herb Tilapia

So, fish probably isn't the best subject for photography, but I promise the taste of this fish totally makes up for its lack of color! I just made this for dinner tonight and it was delicious.

Cast of characters:

• one 5-7 ounce tilapia filet
• 2 tsp extra virgin olive oil
• juice from 1/4 of a lemon
• spring of fresh rosemary (or 1/4 tsp dried rosemary)
• salt and pepper to taste

Directions: 

1. Preheat oven to 400 degrees
2. Place tilapia filet in oven safe dish. Drizzle with olive oil and lemon juice. Place spring of rosemary on top and add salt and pepper, if you wish.
3. Bake for 13-15 minutes.
4. Enjoy!

Nutrition Info:

Calories: 145

Fat: 10.5 g

Carbs: 1 g

Protein: 14.5 g

Brown Sugar-Glazed Salmon

While I was at my parents' house for labor day (yes, this post is a little delayed), we decided that we wanted to try baking salmon for dinner one night (something I've never done). Luckily, I had my Recipe Binder with me, so we chose this recipe out of it and it was awesome! Here's the recipe with some minor alterations:

Cast of Characters:

• 2 salmon fillets (about 2 lbs)
• 1/4 tsp pepper
• 3 tablespoons brown sugar
• 1 tablespoon soy sauce
• 4 teaspoons Dijon mustard
• 1 teaspoon rice vinegar

Directions:

1. Cut each fillet widthwise into four pieces. Place in a foil-lined baking pan; sprinkle with pepper. Bake, uncovered, at 425 degrees for 10 minutes.
2. Meanwhile, in a small saucepan, combine the brown sugar, soy sauce, mustard and vinegar. bring to a boil. brush evenly over salmon.
3. Broil 6 inches from the heat for 1-2 minutes or until fish flakes easily with a fork. (Watch very carefully at this part because brown sugar burns very easily).

Nutrition Info:

Servings: 8

Calories: 186

Fat: 5 g

Carbs: 5 g

Protein: 30 g

Salmon, Asparagus, and Orzo Salad with Lemon-Dill Vinaigrette

It's time again for the Cookbook Challenge... Well, almost. This is my entry for August and it comes from Cooking Light: Fresh Food Fast (not to be confused with Fresh Food Fast: Weeknight Meals that I usually use). Since it's been so incredibly hot around here lately, I decided to do a light and refreshing pasta salad.

Cast of Characters:

Ingredients for Salad:

• 1 lb asparagus (cut into 3 inch pieces)
• 1 cup uncooked orzo (rice-shaped pasta)
• 1 large skinless salmon fillets (I used two medium ones)
• 1/4 tsp salt
• 1/4 tsp black pepper
• Cooking spray
• 1/4 cup thinly sliced red onion (I omitted this)

Ingredients for Lemon-Dill Vinaigrette:

• 1/3 cup crumbled feta cheese
• 1 Tbs fresh chopped dill
• 3 Tbs lemon juice
• 2 Tbsp olive oil
• 1/4 tsp salt
• 1/4 tsp black pepper

Directions:

1. Preheat broiler
2. Bring about 6 cups water to a boil in a large saucepan. Add asparagus and cook for about 3-5 minutes or until crisp-tender. Remove asparagus from water using a slotted spoon or tongs reserving the water in the pan. Set aside.
3. Return reserved water to a boil and use it to cook the orzo. This should take about 9 minutes.
4. While pasta is cooking, sprinkle fillet evenly with salt and pepper. Place fish on a foil-lined broiler pan coated with cooking spray. Broil 5 minutes or until fish flakes easily. Use 2 forks to break fish into chunks. (I actually chose to use my George Foreman grill to cook the fish since it was just too hot to turn the oven on today. It still turned out just great!)
5. In a bowl, whisk together all ingredients for the vinaigrette together. (I actually put all of the ingredients in a jar and shook it together. Created less of a mess than if I had chosen to use a whisk.)
6. Combine fish, asparagus, orzo, onion, and vinaigrette in a large bowl. Toss to coat evenly.
7. Allow to chill for 2 or more hours before serving.

This was incredibly simple to make, delicious, and absolutely perfect for a summer evening. It's filling enough to be the main dish, but would also work well as a side.

Nutrition Facts:

Serves 5

Calories: 370

Fat: 16

Carbs: 28

Protein: 31

Panko Pan-Fried Fish Strips

Once again, I found myself looking through my favorite cookbook EVER, Fresh Food Fast: Weeknight Meals, for my July Cookbook Challenge recipe when I came across the recipe for Panko Pan-Fried Fish Strips. I must be honest, I have never fried a single thing before in my life, so I'd be lying if I said I wasn't at least a little concerned, but they just looked so delicious that I chose to throw my fear aside and go for it anyway!

Cast of Characters:

1/2 tsp garlic powder

1/2 tsp salt

1/4 tsp black pepper

4 tilapia fillets, cut in half lengthwise

3/4 cup low-fat buttermilk

1 1/2 cups panko (Japanese Breadcrumbs)

1 1/2 Tbsp olive oil, divided

Directions:

1. Combine first 3 ingredients; sprinkle evenly over fish.
2. Place buttermilk in a shallow dish. Place panko in another shallow dish. Working with 1 piece of fish at a time, dip fish into buttermilk, and dredge in panko.
3. Heat a large nonstick skillet over medium-high heat. Add half of the oil to the pan; then add half the fish. Reduce heat to medium; cook 4 minutes on each side or until fish flakes easily when tested with a fork. Repeat procedure with remaining oil and fish.

This is definitely a recipe that I will be repeating! My fears of frying were unfounded. (Do you like my alliteration?) This was definitely a winning recipe and pretty healthy too!

Nutrition Info:

Serving Size: 2 pieces (1 fillet)

Calories: 310

Fat: 9 g

Carbs: 17.5 g

Protein: 40 g

Meyer Lemon and Dill Fish Parcels

For this month's Cookbook Challenge, Emily and I both decided to do it while we were at the beach with our family. Yet again, I chose a recipe from Fresh Food Fast: Weeknight Meals. This time I chose to try my hand at cooking fish (flounder). Fish is a great source of lean protein, vitamins, minerals, and omega-3 fatty acids (which are good for heart health).

Meyer Lemon and Dill Fish Parcels

Ingredients:

• 4 (6-ounce) halibut or flounder fillets
• 1/2 teaspoon salt
• 1/2 teaspoon ground black pepper
• 8 Meyer lemon slices (2 lemons)
• 1 Tbs butter, quartered
• 4 tsps chopped fresh dill

Directions:

1. Preheat oven to 375 degrees.
2. Cut 4 (15-inch) squares of parchment paper. Fold each square in half. Open folded parchment paper; place 1 fillet near fold on each square.
3. Sprinkle fillets evenly with salt and pepper.
4. Top evenly with lemon slices, butter quarters, and dill.
5. Fold paper; seal edges with narrow folds. Place packets on large baking sheet.
6. Bake for 15 minutes or until paper is puffy and lightly browned.
7. Place 1 packet on each of 4 serving plates, and cut open. Serve immediately.

This recipe was a cinch to make and I will definitely be making it again! I chose to serve it with some sweet potato fries and steamed broccoli.

Nutrition info:

- Calories: 235

- Fat: 5.6g

- Protein: 42g

- Carbs: 6g