Diary of a Semi-Health Nut

ramblings + recipes of a semi-healthy nut

Easy *Fishy* Dinner + Fish Facts

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I love health facts..don’t you?

Isn’t that why you are surfing the web, trying to find the healthiest food choices and stumbled upon my page?

Okay, I’m not THE healthiest eater (read it: SEMI-Health Nut), but I try!  And when I eat something like say Baked Tilapia with Whole Grain Rice and Cucumbers and Squash…I have to give myself a pat on the back….AND take pretty pictures!

I was on Twitter (Follow Me) and I saw WebMd had a quiz/information article on fish so I got excited because now I can help educate on the benefits of eating fish!  (If you didn’t already know. 😉 )

Fun Fish Facts:

  • Fish can help reduce the risk of:
    • Stroke
    • Depression
    • Age associate mental decline (fish is good for the brain!)
    • Coronary heart disease (36% lower risk!)
  • The best sources of omega-3’s (heart-healthy and brain-healthy nutrient):
    • Salmon
    • Tuna
    • Trout
  • The American Heart Association recommends at least two servings of fish per week
  • Great source of omega-6 (heart-healthy and brain-healthy nutrient):
    • TILAPIA 🙂 
  • Plus high in protein, low in calories!  Can’t beat that!

So tilapia is not the greatest fish for Omega-3’s, but there are some and a great deal of omega-6’s…and I like the taste of Tilapia so here’s my little recipe:

Baked Tilapia with Whole Grain Rice and Cucumbers and Squash
Ingredients:
[Nutrition Info]

  • Frozen Tilapia (you can use fresh, but the baking instructions will be different) [98 calories, 21g protein]
  • Season All Crusting [1 serving: 1 1/3 TBS: 30 calories]
  • Mrs. Dash Southwest Chipolte (can’t find it at my grocery store anymore so link on left may help…otherwise a spicy seasoning will do)
  • 1 Summer Squash
  • 1 Cucumber 
  • Whole grain rice (I use Uncle Ben’s Boil-in-a-Bag)
  • Salt
  • Pepper
  • Cooking spray with olive oil

How To:

  1. Preheat oven to 350 degrees F.
  2. Chop squash and cucumber, set aside.
  3. Spray cooking spray on the pan and fish.
  4. Sprinkle Season All Crusting and Mrs. Dash on fish.
  5. Place veggies surrounding the fish, spray with a little cooking spray.
  6. Salt and pepper veggies to taste.
  7. Bake fish and veggies 12-14 minutes (preferably covered with aluminum foil to keep from drying out).  Fish must be cooked to internal temperature of 140 degrees F.
  8. While fish and veggies are baking, prepare whole grain rice according to package.
  9. The fish + veggie pan and the rice should be done at about the same time…so you can plate it up and eat!

So let’s get our fish in for the week shall we?

What’s your fav fish to make/eat?

Have a happy, semi-healthy, blessed day!

~*Semi-Health Nut*~