Crispy Italian Tilapia

We eat tilapia pretty frequently around here. It's inexpensive and has great benefits. There are so many different ways to season it and cook it, but this is my go to. Quick, easy and super delicious.

The Facts

• Let’s start with why tilapia is rock star among fat burning foods—protein. One serving of tilapia (4 ounces) has 29.5 grams of protein, which is more than 50% of your daily value of protein, meaning your body will be burning fat like crazy trying to process the protein!
• Tilapia nutrition facts include large amounts of essential nutrients necessary for basic human functions, such as vitamin B12. The amount of B12 in tilapia makes up more than 30% of your recommended daily value! Niacin is yet another nutrient in tilapia, giving you nearly 30% of the niacin your body requires each day.
• Selenium is one mineral that really gives tilapia a health boost, making up nearly 80% of your daily value in just one serving!
• With no carbs, no sugar and very little fat you can eat tilapia to burn fat without feeling guilty.
• Tilapia is also a great source of omega-3 fatty acids, which can help you maintain a healthy blood pressure and keep heart disease at bay. This is important because many of us with too much fat on our bodies are highly susceptible to these illnesses.In addition to being loaded with protein, tilapia has plenty of potassium to help prevent post-workout muscle cramps. Other nutrients tilapia contains in abundance includes vitamin B12, which helps keep you mentally alert; niacin, which is necessary to keep your body functioning at an optimal level, and selenium a nutrient known to decrease your risk against cancer and heart disease.
• So in addition to being quite low in calories, the health benefits of tilapia include fat burning, improved heart health and good cholesterol (HDL), and a decreased risk of weight-related illnesses. (source)
   

Crispy Italian Tilapia
3-4 Tilapia Fillets
Olive Oil
1 C Breadcrumbs
1 Tbsp Italian Seasoning
1/2 Tsp Garlic Powder
1 Tbsp Freshly Grated Parmesan
1 Tbsp Lemon Juice (optional)
Salt, pepper to taste

First you obviously need to thaw your fillets. I like to mix all of my seasonings together in a large bowl or pie plate. Coat your tilapia in olive oil so that the seasoning mixture will adhere. Place each piece of tilapia in the seasoning one at a time and cover well.
Put a couple of Tbsp of olive oil in a pan and warm over med heat. Place your fillets in the pan and if you have any seasonings left over sprinkle evenly on top of each of the pieces.
I let the fish cook over medium heat for about ten minutes on each side and once browned nicely. The fillets fall apart pretty easily once they are cooked thoroughly so be careful when transferring them to your serving dish.

I hope you enjoy! What is your favorite way to cook Tilapia?

Spicy Fish Tacos

These spicy fish tacos are so very good. You will want to make them again and again! 

½ Teaspoon Paprika
¼ Teaspoon Salt
¼ Teaspoon Pepper
¼ Teaspoon Cayenne Pepper
¼ Teaspoon Onion Powder
¼ Teaspoon Cumin
3 Tilapia Filets
1 ½ Tablespoons Olive Oil
1 Avocado
4 Corn Tortillas or Flour if you prefer

Measure out each of your seasonings and dump them all into a bowl.
Whisk them all together and voilà! You now have your very own blackening seasoning. I know, exciting things happening here. 

I like to lightly coat my tilapia with olive oil and then the seasoning adheres beautifully. Coat both sides generously with the mixture.

Next, take a cookie sheet and spread a small amount of olive oil all over. This will keep your fish from getting stuck to the pan. Place the fish on the pan and bake for about 15 minutes. You can also cook these in a skillet on your stove top. Your preference.

Now for the avocado! The avocado compliments these tacos so well! The fish on its own will be very spicy, but the avocado helps cancel some of it out without stealing the flavor. I have used mashed plain jane avocado and it was great. This last time I made these tacos I seasoned my avocado up a bit. I added a dusting of ground comino, salt, pepper and garlic powder. Not too much because the fish has so much flavor as it is but I thought it was just right!

Warm the tortillas. Spread as much or as little of the avocado on each tortilla as you wish. Place about half of a tilapia filet on to each taco. Break the filet apart a little bit. 

You can also serve with a little bit of fresh pico de gallo or salsa. You can certainly make any adjustments you like as usual. Sometimes I like to add in some corn or beans to switch things up and lately I also cook brown rice to fill them up even more.

As if the flavor isn't enough of a reason to love these savory fish tacos-it gets better!

The Facts!
Tilapia
First of all, it's cheap!
Contain's heart-healthy omega-3 fatty acids. These help with reduction in blood pressure and reduced risk for certain cancers, inflammatory conditions such as rheumatoid arthritis. Also they contain omega-6 fatty acids. Like omega-3s, these are polyunsaturated and help lower blood cholesterol levels, however they are thought to play a role in clotting function, are inflammatory and susceptible to oxidation — thereby possibly increasing risk for blood clots, arthritis, inflammatory bowel disease and cancers.  credit

Avocado
Avocados can contribute nutrients that help your teeth and bones stay strong and healthy. Also contains nutrients that help your circulatory system and heart function normally. Your immune system plays a vital role in warding off illness and fighting infection. Nutrients in avocados help your muscles grow and develop, and assist in the formation of connective tissue. Nutrients in avocados help your body digest and metabolize food, turning it into the energy you need to move, work and play. The nutrients in avocados not only help you stay healthy on the inside, but the outside as well. credit

Corn Tortilla
One corn tortilla is a healthy source of fiber, with 1.5 g in each small serving. One of the most notable vitamins in a corn tortilla is niacin, or vitamin B3. According to MayoClinic.com, niacin is vitamin found in many enriched grain foods, like corn tortillas. In addition to being important for the production of energy, niacin may also contribute to a lower cholesterol level. Specifically, niacin may help boost your HDL, or beneficial, cholesterol. Consuming plenty of niacin may also help reduce your risk of atherosclerosis, or hardening of the arteries. One corn tortilla supplies .36 g of niacin.In addition to niacin, corn tortillas contain a healthy dose of many other B vitamins. Klein reports that corn tortillas contain thiamine, pantothenic acid and folate as well. Your body needs plenty of B vitamins to turn your food into energy. B vitamins also help regulate your metabolism so you can be physically active; they also reduce your risk of suffering from fatigue and weakness. credit

Spicy foods
Studies show that cultures that eat the most spicy food have much lower incidence of heart attack and stroke. Spicy food has also been known to increase your metabolism. credit

I hope you enjoy this dish!

Please let me know if this was a hit for you and if you made any changes you're crazy about fill me in down below in the comments. I'm always up for something new.