Friday, August 5, 2011


Tilapia with Cous Cous or Red Beans & Rice

Salmon isn't the only fish I love, for Tilapia has been a staple in my household for quite some time now. I buy the fillets from Trader Joe's and get bummed out whenever they're not in stock. Like most fish, Tilapia is a lean source of protein, but what makes it so great is that it has low levels of mercury, making it a great, healthy dish. It is super easy to make and can be prepared in a number of ways, but today I'm going to show you one of the simplest methods, so here goes:

You'll need:
  • Tilapia Fillets
  • Extra Virgin Olive Oil
  • Sea salt
  • Cracked black pepper
  • Garlic Salt
**Note: I didn't provide any measurements because I just season to taste.

  1. Spray a baking pan with butter flavored cook spray before placing the fillets inside. Start by rubbing a tad bit of EVOO to both sides of the fillets.
  2. Next, season the fish with the sea salt, garlic salt, and cracked black pepper:
  3. Cover the dish with tin foil and bake for approx. 20 minutes on 350* (Be sure to flip the fish over halfway through the process to ensure it cooks thoroughly:
  4. While that's cooking, you can prepare your sides. One grain that I've been digging for a while, especially since I've been on a weight loss journey, is cous cous. I would describe cous cous as a cross between grits and rice, but it's high in fiber, especially if you get the whole wheat kind. I purchase the Trader Joe's brand:
  5. To prepare the cous cous, all you have to do is boil one part water to one part cous cous (so if you're only making 1 cup of cous cous, then boil 1 cup of water--1 cup is enough for about 4 servings). Once the water reaches its boiling point, remove the pot from the stove and add in one part cous cous:
  6. Allow it to sit for a while, then fluff with a fork. You can also add a dash of salt and butter to flavor, but I like to eat mine with a little bit of soy sauce.
  7. You can add steamed or boiled broccoli (I prepare mine with a little butter and salt) to the mix for a light, healthy meal, as pictured above. That's how I ate it the first night I prepared it, and then on the second night, I had leftover Tilapia with red beans and rice and stir fried veggies:
I just love the red beans and rice by Zatarain's:

The only thing you have to watch out for with boxed items such as this is the sodium content. There is actually a low sodium version of this, but I didn't purchase it this time around. If I had, I probably would have just dumped a bunch of salt in it anyway, LOL!

Well ladies and gents, that's it for this installment of Healthy Recipes. Look out for more tasty, nutritious dishes to come!


loica12 said...

Thank you for this because I never put aluminium on the tilapia... I'll try it next time!

loica12 said...

Aluminium = foil... sorry lol

DPrincess28 said...

@Loica12: You're welcome!