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Parmesan Tilapia

10 Jan

– 4 tilapia fillets (3-4 oz each)
– 1/3 cup Shredded parmesan cheese*
– 1/3 cup grated parmesan cheese*
– 1 tsp itlalian herbs
– 1/2 tsp black pepper
– 1/2 tsp crushed red pepper flakes
– salt to taste

* I chose to use a mix of both parmesan cheeses (the shredded kind and the powdery kind) because I have them both on hand, and I like the combination of textures in this. You could sub 2/3 of a cup of whatever you have on hand, if you don’t want to purchase both types.


1. Mix cheeses, Italian herbs, salt, pepper, and red peppers in a shallow dish.
2. Lightly press each fillet into the mixture, on both sides. Press just hard enough to make it stick to the fish, which should be slightly wet.
3. Line your fillets in a 9×13 pan, sprayed with nonstick spray.
4. Bake at 425 for 12-15 minutes, until done.

Cooks Confession: I hate the smell of fresh fish cooking in my house. I just can’t do it. So, I prefer to use frozen tilapia fillets, which I believe turned out pretty awesome, and were much less expensive. If you go this route, thaw the fillets before cooking. I also regularly use frozen mahi mahi fillets, which are also good. check out my blackened mahi recipe here.

4 Servings. 1 Serving= 150 Calories




8 Jan

So, I originally forgot to take a picture of this one, but i have great friends who take my word and try my recipes without photo evidence that theyre good. this picture is courtesy of my friend Robin, who, incidentally, loved the recipe!

My daughter is already asking when I’m going to make this again. Was great leftovers too.


– 1/2 lb boneless, skinless chicken breast. Cubed into about 1/2 in x 1/2 in.
– 12 oz of turkey smoked sausage, cut into 1 inch slices.
– 1 can of beef broth (14 oz appx)
– 1 onion, diced
– 2 ribs of celery, sliced into 1/2 inch slices
– 1 can of diced tomatoes, undrained (14 oz appx)
– 1/3 cup tomato paste
– 3 tablespoons of minced garlic
– 1 tbsp. dried parsley
– 1 1/2 tsp dried basil
– 1 1/2 tsp cayenne pepper
– 1 tsp salt
– 1 tsp pepper
– 1 tsp dried oregano
– 12 oz cookied shrimp, peeled and deveined
– 2 1/2 cups of cooked rice


1. Place everything above, starting with chicken, and ending with oregano, into your crockpot. If you have a textural issue with somewhat crunchy onions… throw those into the microwave for 25 seconds in a bowl before adding them.

2. Cook on low 6-8 hours, stirring periodically.

3. Cook rice according to package.

4. 15 min prior to serving, stir in cooked rice and shrimp. When it’s all stirred up, cover, and allow to cook remaining 15 minutes before serving.

Makes 6 healthy sized portions= 345 Calories per serving


Blackened Mahi Mahi

4 Aug

So… clearly I’ve been experimenting with my blackening seasoning lately (see previous post for Cajun chicken pasta.) Truth be told, my Cajun recipe kick may have begun with Cajun pasta, but the thought process all began sitting in a BRIO restaurant in Denver Colorado. I went with the daily special, which happened to be blackened mahi mahi….and it was SO GOOD it prompted me to buy blackening spices and do this at home. The results were delicious.


– 16 oz Mahi Mahi filets (I used frozen filets from Kroger, and thawed before making)
– 1 1/2 tsp Extra Virgin Olive Oil
– 1/2 cup all purpose flour
– 1 tbsp. blackening spices (I used more for my own piece, because I like things HOT)

That’s it. Simple, quick. Delicious.

1. Mix flour and seasoning well.

2. Rinse and pat dry fish filets.

3. Heat oil in a skillet on medium-high heat (5-6 on the stovetop)

4. Coat fish liberally with flour mixture.

5. Place filets in hot skillet and allow to cook long enough to get a good crust on the first side.

6. Flip fish over and repeat until 2nd side is crusted.

7. Continue periodically flipping fish until middle is flakey and cooked through. About 11 min I think is what it took.

3 Servings= 195 Calories per serving

appx 5 weight watchers points plus per serving


Grilled Lemon-dill Cod

2 Jun


1 lb cod fillet
1 fresh lemon, cut into 6 pieces
Fresh dill, to taste
spray butter
salt and pepper

Heavy duty foil


1. Lay out large piece of aluminum foil, then lay another piece on top of that.
2. spray the top piece of foil with nonstick spray.
3. Lay Cod fillet out on top of foil.
4. Season with salt and pepper. Spray with fat free butter spray. Squeeze juice of 3 lemon pieces on top of fish.
5. Lie the lemons you sweezed onto the foil, and flip the fish over so seasoned side Is on top of lemons.
6. Season the other side of the fish, just like the first side.
7. Fold/roll the sides of the foil up tight encasing fish into a tight fitting package.

Grill on medium heat, 7 minutes per side. Fish is done when it’s white and flakey.

Serves 4= 125 calories per serving