Cajun Baked Tilapia

I have had a tendency to shy away from posting the super simple recipes on the blog because for the most part there isn't a written recipe that I use.  I just put the things together.

After bemoaning to a friend over the weekend that I haven't made anything exciting because of my quest for healthier eating and losing a few (ok more than a few) pounds she reminded me that not everyone had the inspiration to just throw simple things together or that not everyone knew how to cook.

So while I'm dieting and improving my eating habits, I'll be sharing simple  and quick recipes that are part of my current quest for healthier eating and I hope you give them a try and enjoy!

Today I'm fixing baked fish.  I find that Tilapia is one of my favorites.  It is mild and not overtly "fishy" which lets the seasonings shine and cooks up in a flash.  I typically purchase Tilapia filets frozen so I have it on hand but I have also purchased fresh filets from the supermarket.

Cajun Baked Tilapia
Servings:  2

Ingredients:

2 4 ounce Tilapia filets
1 teaspoon Cajun Spice
Non Stick Spray

Directions:

Preheat the oven to 400 degrees F.
Line a cookie sheet with foil and coat lightly with non-stick spray. This will make clean up a breeze.
Place the filets 2 inches apart on the cookie sheet.
Sprinkle the top of each filet with 1/2 teaspoon of seasoning (or add more if you prefer to kick up the spice).
Place sheet in the oven and bake for 20 minutes or until fish flakes easily.

.....and that's What's Cooking at Cathy's ~ Enjoy!

Crusty Fish Fillets

I learned about this recipe a couple of years ago and it has been one of my go-to recipes when I have fresh fish to prepare since that time.

Most recently, I had Tilapia and it works great.

Wheat Germ is readily available in the supermarket.  I had to buy some the first time I made this because it wasn't something I had stocked in my pantry.  I would recommend that when you toast it in the oven, watch it very closely so it doesn't burn.  I've had to toss burned wheat germ and start over on occasion when I was busy and wasn't paying close attention.  Another tip is once you open the wheat germ, keep it in the refrigerator.  It will get funky after a while, so avoid that and extend the shelf life by putting it in the fridge.

Crusty Fish Fillets

Ingredients:

4 4-oz. fillets, such as catfish or flounder or Tilapia
1/4 cup toasted wheat germ
2 Tablespoons finely chopped pecans
1 Tablespoon finely chopped fresh parsley
1 minced garlic clove
1/4 teaspoon salt
1/8 teeaspoon cayenne pepper

Directions:

1. Preheat oven to 425 degrees F.
2. Toast the wheat germ in a foil lined pan in the oven, watching closely to avoid burning.
3. In a pie pan, combine all ingredients except the fish.
4. Dredge the fish fillets in the mixture.
5. Bake on a lightly oiled baking sheet for 15 minutes or until opaque in the center.
6. Serve with lemon wedges.

I flip the fish over after 10 minutes.

Toasted Wheat Germ and Spices

Ready for Baking

Hot from the Oven

Steamed Broccoli

Here is my quick and easy way to steam broccoli. 

I cut up the amount I want to eat.  Wrap it in a paper towel.  Run it under the cold water and wet the toweling.  Place it on a plate and microwave in high for 2 minutes.

Remove it from the microwave, tear it open (be careful because you can get burned from the steam), remove the toweling, season and serve.  You retain all the lovely nutrients , beautiful color and have absolutely no mess to clean up!

Enjoy!