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Before you jump to Seared tilapia fillet recipe, you may want to read this short interesting healthy tips about Selecting The Best Foods Can Help You Stay Fit As Well As Healthy.
Many individuals do not realize that the foods you select can either help you to be healthy or can adversely effect your health. Its also wise to understand that there are foods that you will need to avoid at all costs and that would be almost all food you find at the fast food chain restaurants. These types of foods are packed with bad fat and also have very little nutritional value. In this posting we're going to be going over foods that you ought to be eating that can help you stay healthy.
Most of your meals should also incorporate fish such as salmon or lean proteins, as these will also be in a position to help your health. The great thing about salmon is that as well as other nutrients it is also loaded with Omega-3. Then when it comes to lean protein, you should keep in mind that you only need about 3 ounces to get your daily requirements. It's also advisable to trim off any fats that you find on the specific meats that you're planning to eat.
For those who want to get started living a more healthy life the tips above can help you do that. Also if you cut out all the refined food that you shouldn't be eating anyway, you will probably find that you could end up living a longer life.
We hope you got benefit from reading it, now let's go back to seared tilapia fillet recipe. You can have seared tilapia fillet using 10 ingredients and 3 steps. Here is how you cook it.
The ingredients needed to prepare Seared tilapia fillet:
- Take 180 gms of tilapia fillet.
- Use 1/2 of lemon juice.
- Prepare 10 gms of oil.
- You need 1 of garlic clove crushed.
- Use 2 pcs of red onion.
- Take 2 pcs of tomatoes.
- Prepare 60 gms of spinach blanched.
- Use to taste of salt.
- Get of black pepper (optional).
- Take 1 pc of chapati.
Instructions to make Seared tilapia fillet:
- Rinse the fish under running water and pat dry with a kitchen paper.sprinkle the fish with lemon juice and crushed garlic,season to taste with salt and black pepper. heat 3 tablespoon of oil in a frying pan.add the fish and cook over medium heat for 3-4 mins each side or until well browned on both sides..
- Meanwhile add the remaining oil in pan,add 1 pc of chopped onion and cook over low heat stirring occasionally for 5 mins until soft and translucent.stir in 1 pc of chopped tomato and cook stirring occasionally for 2 mins, then finally add the blanched spinach, season and saute the spinach until well cooked..
- On a warm serving plate spoon the sauted spinach,using a fish slice transfer the fish fillet onto the serving plate,serve with a chapati, freshly chopped kachumbari salad and a lemon wedge on the side..
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