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Grilled Tilapia from the Philippines

Tilapia is a popular fish in the Philippines. In high school, after our day ended, I would hang out in my best friend Claire’s home. We devoured deep fried tilapia, which we ate with our hands, dipped into a Silver Swan and Datu Puti mixture as we chased away the saltiness with spoonfuls of hot steaming white rice. We never thought of tilapia as health food. It was the food of the common Filipino. It was the fish we grilled on the beach and ate in sidewalk carinderias, which littered the traffic-filled streets of our metropolis.

Imagine my surprise when years later, as I flipped on my TV to watch Oprah, I saw Dr. Oz, Oprah’s sidekick doctor and expert on health and food, tout tilapia as a miracle fish. According to Livestrong.Com, tilapia is rich high quality protein, low in fat and a good source of vitamins.

Louie, a regular contributor to Healthy Eats, would like to share his Lemon Pepper Tilapia recipe! I really wish WordPress had a virtual taste button so I could try these. Perhaps next time I visit, Louie will grill some of these for me and B, and bake us cheesecake :-D.

From Louie's facebook status update on July 14: Todays menu via the garden and friends. Tomato soup (Thanks Sacha) with Parsley, Sage, Rosemary, and Thyme (Thanks Simon and Garfunkel). Maple Glazed Lemon Squash (Thanks Sacha), Cucumber/Scallion/carrot Salad, grilled Green Squash / Eggplant Sandwich on fresh Sun dried tomato/Parmigiana cheese bread (Thanks Laurie for my French bread pan, I really like it), and lemon pepper grilled talipia (Thanks fish farmers)

This recipe serves 6-8 people.

Ingredients:
8 tilapia fillets
2 lemons
2 tablespoons extra virgin olive oil
fresh dill weed
fresh ground pepper
salt

For the marinade:
Zest and juice 2 lemons. Add the juice to 1 cup of water and the EVOO. Whisk the mixture. Lay the tilapia fillets in a flat pan and add the marinade. Do not cover the pan. Lightly salt and sprinkle dill weed and lemon zest on top of fillets. Grind fresh pepper over fillets. Cover with saran wrap and refrigerate for a couple of hours.

Grilling:
I use disposable grill covers but fish baskets can be used too.

Lightly oil grill basket and lay fillets on it.

Grill for about six minutes, flip basket, and grill for six more.

Serve and devour! Yum!

This is Lally's healthy eat. The garlic chicken is somewhere on the left. Squint!

A couple of weeks ago, my friend Lally shared a healthy eat. She subsequently shared the recipes from allrecipes.com and I decided to try one of them! I’ve tweaked some of the ingredients to suit what was available in my kitchen. I also try my best not to cook with flour and butter to help myself remain true to being a healthy eater.

This serves two.

Ingredients:
2 skinless, boneless chicken breasts
salt and pepper to taste
1/2 cup of fresh mushrooms, sliced
2 tablespoons olive oil
6 cloves of garlic
1/4 cup balsamic vinegar
1 tablespoon dried thyme

Rub salt and pepper on the chicken and leave for 15 minutes.

Heat the oil in a pan over medium high heat and saute the chicken until it is nicely browned on one side. Add the garlic. Turn the chicken breasts and scatter the mushrooms over them. Continue frying, shaking the skillet and stirring the mushrooms. Cook for about 3 minutes, then add the vinegar and thyme. Cover tightly and simmer over medium low heat for 10 minutes, turning occasionally.

Transfer the chicken, mushrooms and sauce on to a plate and it’s all ready to eat! Bon appetit!

Thanks for sharing, Lally, and please continue to send us your healthy eats. By the way, looove the new red carpet look :-D.

Healthy Eat Facts:
Chicken – a good source of protein, protects against bone loss in older people, and has nutrients that protect from cancer
Mushrooms – boosts the immune system
Garlic – is good for the heart and has anti-bacterial and anti-viral benefits
Balsamic Vinegar – the digestive system can benefit from this

Sources:
The World’s Healthiest Foods
Livestrong.Com

I’ve been cooking pasta dishes for years because it’s one of the easiest recipes to cook if you’re always on the run. I also like experimenting with different ingredients that go with different kinds of pasta, and I encourage you to do the same. Here’s an easy recipe that serves two.

(If you’d like to know how to sear tuna, check out my recipe on Seared Tuna with Greens.)

Ingredients:

1 cup whole grain pasta
4-6 chopped garlic cloves (adjust according to your taste)
1/2 cup of sliced mushrooms
1/4 cup capers
olive oil
1/4 cup of shredded low fat cheese
salt and pepper
Italian seasoning

Boil water in a pot, then add the whole grain pasta. Cook the pasta for 7 to 10 minutes over medium heat and drain.

On a sauce pan, pour some olive oil and pan fry the garlic until brown. Add the mushrooms and saute for 5 minutes. Add the capers and cooked pasta noodles. Mix the ingredients. Add salt, pepper and Italian seasoning to taste.

Serve on a plate and sprinkle cheese on top. Bon appetit!

Healthy Eats Facts:
Whole grain pasta – associated with developing a significant lower risk of cardiovascular diseases
Garlic – is also good for the heart
Button mushrooms – boosts the immune system
Capers – low in calories and rich in anti-oxidants
Cheese – has calcium which can contribute to preventing colon cancer, osteoporosis, migraines and PMS

Source:
The World’s Healthiest Foods
Science Daily
www.nutrition-and-you.com

This is one of my fave recipes! I found while I was browsing through Cooking Light in the Cortland library and it is deee-li-cious! I remember waking up early one Sunday morning to prepare the salsa. Don’t you love it when you discover something new and are super excited to try it out?

Cooking Light also shared some valuable advise that I’d like to follow. Measure, measure, measure! I’ll be back in Mumbai in a couple of days and buying measuring spoons, cups and a weighing scale is on top of my list. It’s one way to ensure that I don’t overeat. It’ll also help me pass on accurate recipes to you.

This recipe serves two.

Ingredients:

For the salsa:
1 cup chopped and peeled peach
3/4 cup quartered cherry tomatoes
1/4 cup thinly sliced red onion
3 tablespoons chopped fresh mint leaves
3 tablespoons basil leaves
1 tablespoon fresh lemon juice
1 tablespoon olive oil
1 tablespoon honey

For baking the salmon:
4 pcs of 6 oz. salmon fillets
salt and pepper
olive oil

Mix the ingredients for the salsa and refrigerate for an hour or more. This ensures that the various flavors blend and settle.

Rub salt and pepper on the salmon fillets and leave for 15 minutes or more. Coat a baking pan with olive oil and bake the salmon for fifteen minutes.

Bon appetit!

Healthy Eats Facts:

Salmon – rich in vitamin D, omega 3 fatty acids and protein
Peaches – a good source of potassium and beta-carotene
Mint leaves – relieves stomach problems
Basil – rich in vitamin K and has anti-bacterial properties
Honey – raw honey is an anti-bacterial, anti-viral and anti-fungal substance

Source:
Health Food Guide
The World’s Healthiest Foods

Early June was the start of my summer break so off I was to Cortland to meet B, my honey :-D.  I got really excited to cook for him.  According to a recent medical test he had, his cholesterol was pretty high, so we shopped for many veggies, fruits and fish to help him lower it down.

B slicing some veggies for us

We bought some frozen tuna steaks from Cortland Seafood, which I thought was a pretty interesting shop. Besides buying seafood, you can order ready made food from their menu.


Ingredients:

1 large tuna steak
olive oil
salt and pepper
string beans
broccoli
lettuce
Japanese mayonnaise
Kikkoman soy sauce

Rub salt and pepper on the tuna steak and leave for 15 minutes. Pour some olive oil on a thick pan and crank up the temperature on your stove burner to high for 3 to 5 minutes. When the pan is very hot, place the tuna steak for 45 seconds, then flip it, and place for 45 seconds more.

Blanche the broccoli and string beans by boiling water and placing both vegetables for two minutes.

Plate the greens and tuna steak. If you’d like to add taste to your salad, spread some Japanese mayonnaise on your tuna steak and sprinkle some Kikkoman sauce.

Healthy Eats facts:

Tuna – contributes to improving cardiovascular health

String beans – rich in antioxidants

Broccoli – contains a high amount of vitamin C

Lettuce – has potassium which can lower blood pressure

Source:

The Health Food Guide

The World’s Healthies Foods