Tilapia has a lot of benefit such as helping in weight lost (they are high in protein but low in calories and fat) and lowering cholesterol levels and triglyceride levels. (due to a rich source of omega-3 fatty acid)
A.k.a Ikan tilapia (Malay), Luó fēi yú (Chinese), Cumēriyāvil (Tamil)
Cook time: 10 min | Prep Time: 5 min | Serving: 2 Tacos
2 corn tortillas
1 tbsp salsa
2 tbsp shredded reduced-fat cheddar cheese
1/2 cup liquid egg substitute, such as egg beaters
Top tortillas with salsa and cheese. Heat in the microwave until the cheese is melted about 30 seconds.
Meanwhile coat a small nonstick skillet with cooking spray. Heat over medium heat, add egg substitute and cook, stirring, until the eggs are cooked through about 90 seconds. Divide the scrambled egg between the tacos.
141 g arugula, any tough stems removed, chopped (about 6 cups)
Pinch of salt
Freshly ground pepper to taste
1/2 cup prepared pesto
1 cup shredded part-skim mozzarella cheese
Position over rack in the lowest position; preheat to 232 Degree Celsius. Coat a large baking sheet with cooking spray.
Roll out dough on a lightly floured surface to about the size of the baking sheet. Transfer to the baking sheet. Bake until puffed and lightly crisped on the bottom, 8 to 10 minutes.
Meanwhile, cook broccoli and water in a large skillet over medium heat, covered, until the broccoli is crisp-tender, about 3 minutes. Stir in arugula and cook, stirring, until wilted, 1 to 2 minutes more. Season with salt and pepper.
Spread pesto evenly over the crust, top with the broccoli mixture and sprinkle with cheese. Bake until crispy and golden and the cheese is melted, 8 to 10 minutes.
The arugula adds a slightly bitter, peppery taste- for a milder flavour, use spinach instead.
Cook time : 15 min | Prep time: 5 min | Serving: 4
4 tilapia fillets
1/4 cup oflemon juice, plus more lemon wedges for serving
1 cup of Italian breadcrumbs
1 cup shredded Parmesan
1/4 cup chopped fresh parsley
4 cloves garlic, minced
Pinch of crushed red pepper flakes
Extra-virgin olive oil, for drizzling
Cooked jasmine rice, for serving
Preheat oven to 204 Degrees Celsius. On a plate or shallow baking dish, toss tilapia in lemon juice. On a second plate, whisk together breadcrumbs, parmesan; and parsley and season with salt. Bread tilapia in breadcrumbs and transfer to a baking dish.
Scatter garlic over fillets and sprinkle with crushed red pepper flakes. Drizzle with olive oil.
Bake until tilapia flakes with a fork, 10 to 12 minutes.
Serve over rice and squeeze with lemon.
Bored of food, lets try parmesan-crust
In healthy eating, we always trust!
In a large pot of salted boiling water, cook noodles according to package directions.
In a small bowl, whisk together sriracha, lime juice, and soy sauce and set aside.
In a large skillet over medium-high heat, heat 1 tablespoon oil. Cook shrimp until pink, about 3 minutes. Transfer to a plate. In same skillet, heat remaining tablespoon oil. Cook peppers, cucumber and scallions until tender, 5 to 6 minutes. Add shrimp, cooked noodles, and sauce and stir until coated.
Served with lime and scallions.
“Sriracha shrimp with noodles; Don’t buy one but buy in bundles, Remember health is important; Once ill no more u-turn.”
Spinach meets your daily requirements for Vitamin K and lutein, and has plenty of Vitamin C and potassium (good for your muscles and heart), too.It even throws in some fiber (good for pooping) for good measure. Over achieve.
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