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Pan-Fried Tilapia

Pan-Fried Tilapia with tartar souce on the side

Ingredients

  • 1 c. all-purpose flour
  • 1 tsp. garlic powder
  • 1 tsp. onion powder
  • 1 tsp. chili powder
  • 1/2 tsp. ground cumin
  • 4 (6-oz.) tilapia filets
  • Kosher salt
  • Freshly ground black pepper
  • 2 tbsp. canola or vegetable oil, divided
  • 2 tbsp. cilantro leaves, for garnish
  • Lime wedges, for serving

    Directions

  1. In a large bowl, whisk together flour, garlic powder, onion powder, chili powder, and cumin. Whisk to combine.
  2. Season tilapia filets generously with salt and pepper, then dip each in flour mixture, shaking off any excess flour. Place on a clean plate or baking sheet.
  3. In a large, nonstick skillet over medium heat, heat oil. Add 2 filets and cook 3 to 4 minutes per side, until crust is golden and fish flakes easily with a fork. Repeat with remaining filets.
  4. Serve immediately with cilantro and lime wedges.

Italain Sausage Stuffed Zucchini

Italian Sausage Stuffed Zucchini

Ingredients

  • 4 large zucchini, halved lengthwise
  • 2 tsp. extra-virgin olive oil
  • 4 links chicken sausage links, thinly sliced
  • 1/2 c. italian breadcrumbs
  • 3/4 c. shredded mozzarella
  • 1/2 c. shredded fontina
  • 2 cloves garlic, minced
  • 1/4 c. chopped fresh basil

    Directions

  1. Preheat oven to 350 degrees F. Score zucchini (like you’re dicing an avocado) and scoop out insides into a large bowl.
  2. In a large skillet over medium heat, heat oil. Add chicken sausage and cook until seared, 6 minutes.
  3. Transfer to a large bowl and add breadcrumbs, 1/2 cup mozzarella, fontina, garlic, and basil.
  4. Spoon mixture into zucchini and top with remaining 1/4 cup mozzarella.
  5. Bake until zucchini is tender and cheese golden, 15 minutes.

Baked Catfish

Baked Catfish

Ingredients

  • 1/4 c. extra-virgin olive oil, divided
  • 1 c. cornmeal
  • 1 tbsp. Cajun seasoning
  • 4 catfish fillets
  • Kosher salt
  • Freshly ground black pepper
  • Lemon wedges, for serving

    Directions

  1. Preheat oven to 425° and drizzle 2 tablespoons oil on a large baking sheet. On a large plate, combine cornmeal and Cajun seasoning. Season catfish with salt and pepper, then dredge fish in seasoned cornmeal, pressing to coat.
  2. Place fish on prepared baking sheet and drizzle with remaining 2 tablespoons oil. Bake until golden and fish flakes easily with a fork, 15 minutes. Serve with lemon wedges.

Popular Healthy Foods

The following are popular healthy foods that we encourage our clients to try as part of their healthy diet and that are also delicious!

Healthy Cauliflower Rice
Carb-conscious eaters everywhere have jumped on the cauliflower rice trend (and at about 1/4 of the carbohydrates of traditional rice, it's no wonder why). Once you see how easy it is to make this healthy side dish home, you'll never shell out for store-bought varieties ever again.
Hasselback Sweet Potatoes
Hasselback potatoes are whole potatoes that have been cut into a fan shape, dotted with butter, then roasted. The result is a crispy-on-the-outside, creamy-on-the-inside spud.
Quinoa Salad
Quinoa, a "new" ingredient that has been around for thousands of years, is a tiny, high-protein grain from South America. It's nicknamed the "wonder grain" because it cooks more quickly than rice, is virtually foolproof, and is lighter and more nutritious than other grains.

For more information about new recipes and exciting diets, visit healthy.food.