Flies and Swims

Doctors say in order to keep your cholesterol in check, one should maintain a diet of proteins that either fly or swim. That means no red meat (get it: cows graze whereas fish swims, turkey flies). This is a healthier way of living and will still get you the nutrients of non-vegetarian food (aka the good protein intake). Since I have already shared a salmon recipe, I figured a nice tilapia is just what I needed. This will help to keep us all in our trim, spring break mind set, while still enjoying what we eat. No thanks on the tofu, even if it is deep fried (that’s right Chinese take out, I am talking to you. Don’t act like we don’t all see it there stuffed under our lo mein. No, not that any of us are eating lo mein. Healthy eating…must stay on topic…on diet…flies and swims).

  • 1.5 tsp. Lemon Pepper
  • 1/2 tsp. paprika
  • 1.5 tsp. garlic (granulated)
  • 1/2 tsp. salt
  • 3/4 tsp. dried dill (if you don’t like dill, dried basil could work)
  • 1.5 tsp. minced onion (I did the bottle stuff on this as well)
  • 3 Tablespoons olive oil (I feel like 2 is enough, but eye ball it)
  • 6 Tilapia Fillets
  • 2.5 Tablespoons lime juice (real stuff if you can)


Preheat oven to 400 degrees F In the meantime, combine the dry spices with olive oil and create a paste. Set aside. Foil the baking sheet and lay out tilapia fillets. Coat the fish with the lime juice and paste. Bake for 15-20 minutes or until the tops look golden brown. Enjoy! (oh and, think “swims” next time you need a dinner idea. Swims = swimsuit, eat healthy, eat more fish. Preaching over, the end).

Happy Eating, XO.

Omega 3

Don’t even begin to ask me what that even means. All I know is that its fatty, but the good kind, and its found in salmon! Sure, we all enjoy our occasional lox & bagel for a smoked salmon fix or we go in on the salmon sashimi at our favorite sushi joint, but we should have a quick & delish way to make this succulent fish at home as well. Here is the most decadent way to make this divine fish. Oh and grab a tablespoon that’s all you really need for this recipe!

  • 1 tablespoon garlic powder
  • 1 tablespoon olive oil
  • 1 tablespoon Cajun seasoning (I use Tony Cacere’s, but I am sure any pre mixed stuff works)
  • 1 tablespoon fresh lemon juice
  • 1 tsp. dried parsley flakes

Coat the fish filet (both sides with the skin on) with olive oil. Then dust on the garlic powder and Tony’s spice mix (about a half tablespoon per side) Turn your non stick pan to high heat, sear each side (approx. 2 min) and then cut the heat to medium otherwise your pan will smoke. (Warning it may smoke a bit when searing too so have the exhaust fan going just in case) Cook on each side for 5-7 min on medium heat after seared and squirt with lemon juice to finish (don’t do that when still in pan, squirt on serving plate). Also note the skin will slide right off so remove before serving. I only cook with it on so it seals in the moisture, OK I am salivating as I type this, just know its amazeballs. It serves as many as you want it to, one filet per person. Total prep & cook time is 15 minutes, so no excuses for not eating healthy! I usually serve this with roasted asparagus or a corn/avocado salad. Keep an eye out for those recipes coming soon!

Happy Eating, XO.