DAY TWENTY THREE: I "SEA" FOOD... (TILAPIA IT IS)

Juicing with no protein!!!! Not good!!! My blood pressure Saturday was 98/55 thats low for me. 

 Protein is fundamental for your body, giving you energy when carbs and fat run out, building lean muscle tissue, giving structure to all organ tissues and playing a big role in brain function. Tilapia and many cuts of chicken are lean protein sources, so you won’t have to stress about destroying your diet. Both tilapia and chicken have about the same amount of protein, but some types of chicken have slightly less. No matter which one you prefer, you’ll surely pack plenty of protein into your diet.

 

 

 

Crispy Baked Tilapia

Serves 4

Enjoy the crispiness of fried fish with a simpler and healthier recipe. Toasted panko bread crumbs (crunchier than traditional bread crumbs) create a flavorful coating for tilapia fillets, but the mixture could also be used with other fish, like salmon. Adjust the cooking time based on thickness of fillets.

Ingredients: 

• 2/3 cup panko bread crumbs
• 1 tablespoon grated lemon zest
• 1 tablespoon extra-virgin olive oil, plus more for the pan
• 2 teaspoons dried basil
• 1/2 teaspoon fine sea salt
• 1/4 teaspoon ground black pepper
• 4 (5 ounce) tilapia fillets

Method: 

Spread bread crumbs on a rimmed baking sheet and place into the oven. Preheat the oven to 425°F, toasting bread crumbs while the oven preheats. Timing will depend on the oven, but it should take about 5 to 6 minutes. Remove the baking sheet when bread crumbs are lightly golden, stirring once (watch carefully so crumbs don't burn).

Meanwhile, stir together lemon zest, oil, basil, salt and pepper in a medium bowl. Stir in toasted bread crumbs and mix until evenly blended. Brush the baking sheet lightly with additional oil.

Pat fillets dry with paper towels. Coat both sides of fillets by pressing into crumb mixture in the bowl and then place them onto the oiled baking sheet. Press remaining crumbs on top of fillets. Bake until fish is opaque and flakes easily, about 15 minutes.

Nutritional Info: 

Per Serving:220 calories (60 from fat), 6g total fat, 1.5g saturated fat, 70mg cholesterol, 380mg sodium, 10g carbohydrate (2g dietary fiber, 0g sugar), 31g protein