Clean Eating Tilapia or Grouper Recipe
4 tilapia filets or grouper, halibut, mahi mahi or any other fish you want to use
1/4 cup (EVOO) extra virgin olive oil
3-4 cloves garlic, minced
1 tsp ginger root, freshly ground
1 tsp paprika
1 tsp ground black pepper
1 tsp oregano
1 tsp thyme
1 tsp basil
1 tsp chili powder
cayenne pepper just a pinch or more if you like it hotter
Preheat oven to 400ºF
Line your baking pan with parchment paper.
In a bowl combine EVOO, ginger root, garlic and all the dry seasonings.
Dip each filet into the seasoning and place in the baking pan.
If there’s left over seasoning mix then pour it over the filets in the pan and place in the oven.
Bake for approximately 10 minutes or until fish is flaky.
Sesame Crusted Mahi Mahi
3/4 pound mahi mahi fillets
1 teaspoon toasted sesame oil
1/4 teaspoon garlic pepper seasoning
1 tablespoon sesame seeds, toasted
1 1/2 teaspoons grated fresh ginger
Preheat an oven to 400 degrees F.
Spray a shallow baking dish with nonstick cooking spray or brush on a light layer of coconut oil (that’s what I do)
Drizzle the mahi mahi with sesame oil, and season with garlic pepper.
Press grated ginger and toasted sesame seeds onto both sides of the fillets to coat.
Place fish on the prepared baking dish.
Bake in the oven until mahi mahi flakes easily with a fork–about 10 to 15 minutes.
Tuscan Tuna Wrap Recipe
* 3 ounces light tuna, drained
* 2 tablespoons fresh parsley, chopped
* 1/2 lemon, juiced
* 1 tablespoon olive oil
* 1/2 cup diced tomatoes
* Dash of salt and pepper
* 2 whole-grain tortillas
* 1/2 cup baby spinach
Directions: Combine tuna with parsley, lemon, oil, tomatoes, salt, and pepper. Wrap in tortillas and top with spinach.
Parmesan Fish Fillets
compliments of TeamBeachbody
Here’s a light, high-protein dish that’s super-easy to prepare and will work with almost any kind of fish that’s in season.
And most of the ingredients are things you might already have in your pantry.
Fast, delicious, and nutritious!
* 1 tsp. olive oil
* 1 lb. white fish fillets (cod, flounder, turbot, sole, etc.)
* 1/2 tsp. dried basil
* 1/2 tsp. lemon pepper
* 1/4 tsp. garlic powder
* Salt (to taste; optional)
* 1/4 cup low-fat Parmesan cheese
* 2 tsp. minced fresh parsley
* 1/8 tsp. paprika
Preheat a large nonstick skillet. Wash fish fillets and pat dry. In a small bowl, combine basil, lemon pepper, garlic powder, and salt (if using).
Sprinkle onto both sides of fish and cook for 5 minutes, turning once.
Sprinkle fillets with cheese, parsley, and paprika, and cover pan.
Cook for another 5 minutes or until fish flakes easily with a fork.
Makes 4 servings.
Preparation Time: 5 minutes
Cooking Time: 10 minutes
Nutritional Information (per serving)
Fat 6 grams
Saturated Fat 4 grams