Lemon Garlic Tilapia

Prep Time: 10 Minutes

Cook Time: 30 Minutes


Ready in: 40 Minutes


Yields: 1 Serving

"Tilapia fillets are bathed in lemon juice and melted butter, seasoned with garlic and parsley, and baked to a flaky perfection"

Ingredients:

1 tilapia fillets

2- 1/4 teaspoons fresh lemon juice

3/4 teaspoon butter, melted

1/4 clove garlic, finely chopped

1/4 teaspoon dried parsley flakes

Pepper to taste

Directions:

1. Preheat oven to 375 degrees F (190 degrees C). Spray a baking dish with non stick cooking spray.

2. Rinse tilapia fillets under cool water, and pat dry with paper towels.

3. Place fillets in baking dish. Pour lemon juice over fillets, then drizzle butter on top. Sprinkle with garlic, parsley, and pepper.

4. Bake in preheated oven until the fish is white and flakes when pulled apart with a fork, about 30 minutes.

Nutrition Info:

Calories: 142 (28% from fat)
Protein: 23.1g
Fat: 4.4g (sat 2.1g)
Carbohydrate: 1.4g
Fiber: 0.2g
Cholesterol: 49mg
Iron: <1mg

Sodium: 102mg

Calcium: 42mg

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Seared Scallops with Pumpkin Soup

So I wanted to spice things up and work with something I have never tried cooking before, which were scallops. After eating this delicious meal, I realized that my next meal, was going to be scallops!

So, this is what you are going to need:

1. 12 oz fresh sea scallops
   
2. 1 can (15 oz) unflavored pumpkin puree
3. 2 tbsp roughly chopped hazelnuts
4. 8-10 chives, chopped
5. 1 cup chicken broth
6. 1 tbsp honey
7. 1 tbsp unsalted butter, salt and pepper to taste
8. 1/2 tbsp extra-virgin olive oil

How to make it:

- Toast the chopped hazelnuts, either in the oven (10 minutes at 400F) or o

n the stove in a stainless steel saute pan (5 to 7 minutes over medium heat). Set aside.

- Combine the pumpkin, honey, butter, and broth in a medium saucepan and heat the mixture on low until it's completely warmed. Season with salt and pepper. Keep it warm.

- Preheat a cast iron skillet or saute pan over medium-high heat. Pat the scallops dry with a paper towel, and season them with salt and pepper. Add the oil to the pan, and then the scallops. Cook them about 2 to 3 minutes on each side until they're firm and completely browned and caramelized.

- Pour the soup into a wide-rimmed bowl. Add the scallops and hazelnuts, and garnish with the chopped chives. Makes 2 servings.

Per Serving: 430 calories, 35 grams (g) protein, 35 g carbohydrates, 17 g fat (5 g saturated), 7 g fiber, 460 milligrams sodium.