Bprice
Well-known member
Chef Brandon was at it again last night... I am on the quest for good tasting healthy food. I've been messin' around with Olive Oil lately, because of its health benefits to cholestrol (believe it or not!) and omegas it contains... so anyways
I took two nice tilapia fillets and lighty shook Zataran's Creole seasoning on both sides. I always found it to be too salty, so i countered it with a good shake of black pepper on each side.
I heated a non-stick pan at medium-high heat (6/10)
Before i dropped the fish on the pan, i drizzled the first side with olive oil. I shook the pan every 30 seconds to prevent sticking, and cooked for two minutes, i then drizzled the upside with olive oil, and flipped, did they same thing shaking evey 30 sec for 2 minutes.
The fish were extremely tender and the outside was seared crispy. Severed with Steamed Broccali
Delicious! Try it!
Tilapia is 105 calories for 4 oz (about one fillet) with oil and seasoning each fillet is 150 Calories.
Eat good and make your heart and belly happY!
I took two nice tilapia fillets and lighty shook Zataran's Creole seasoning on both sides. I always found it to be too salty, so i countered it with a good shake of black pepper on each side.
I heated a non-stick pan at medium-high heat (6/10)
Before i dropped the fish on the pan, i drizzled the first side with olive oil. I shook the pan every 30 seconds to prevent sticking, and cooked for two minutes, i then drizzled the upside with olive oil, and flipped, did they same thing shaking evey 30 sec for 2 minutes.
The fish were extremely tender and the outside was seared crispy. Severed with Steamed Broccali
Delicious! Try it!
Tilapia is 105 calories for 4 oz (about one fillet) with oil and seasoning each fillet is 150 Calories.
Eat good and make your heart and belly happY!