baked tilapia and green beans

As with most of the stuff I like to make this meal is easy, quick, and delicious.  It’s also healthy and cheap which gives it an added bonus.  I don’t know about you but easy, quick, delicious, healthy, and cheap are all good adjectives in my book – especially when it comes to food!

Start by preparing the fish:

I love these tilapia fillets at Kroger.  Each one is individually wrapped and you can cook them frozen or thawed – very convenient, especially if you have problems remembering to thaw meat ahead of time (not that I ever do that or anything….).  I used to buy a big box of these but I haven’t been able to find them recently so I’ve been buying these smaller bags.

see, nice little individually wrapped fish

cut open the packages and place on a foil-lined baking pan

lightly spread mayonnaise (or oil if you prefer) on the fish

top with my super secret fish seasoning (which is about to no longer be secret, but still super, since I’m going to share it with you)

flip each little fish over and repeat the mayonnaise + seasoning routine

pop in the oven for 15 minutes

easy yummy cooked fish!

While the fish is cooking you can get the green beans ready:

buy a few handfuls of these lovely fresh green beans at your favorite grocery store

break off the little weird pieces on the end and rinse them

boil in water for 5 minutes

after 5 minutes pour out the water but keep the green beans in the pot

add a little oil

sprinkle on a little garlic powder and come crushed red pepper and sauté in the oil for a few more minutes

and now you have a easy, healthy meal

Caitlin’s super secret fish seasoning (adapted from a recipe in Family Fun magazine several years ago):

  • 1 TBS salt
  • 2 tsp ground black pepper
  • 2 tsp paprika
  • 2 tsp garlic powder
  • 1 tsp cayenne pepper
  • 1 tsp onion powder
  • 1/2 tsp chili powder
  • 1/4 tsp ground cumin

Mix all ingredients together, store in an airtight container.  FYI, this is pretty spicy so if you don’t like hot food you should reduce the amount of cayenne or just sprinkle it on very lightly.

Baked Tilapia (or other fish of your choice):

  • tilapia fillets (I like the frozen, individually wrapped ones from Kroger)
  • mayonnaise (or oil)
  • fish seasoning (see above)

Preheat oven to 425.  Remove tilapia from packaging and place on a foil-lined baking pan.  Spread mayonnaise on fish and sprinkle (or liberally coat, depending on how much seasoning you want) the seasoning on the fish.  Flip fish over and do the same on the other side.  Bake 15 minutes.

Green Beans:

  • fresh green beans – several cups (I just grab handfuls – probably 2 or 3 cups worth)
  • oil (1-2 TBS? I don’t measure so that’s a guess)
  • garlic powder (no measuring, just a few shakes – maybe 1-2 tsp?)
  • crushed red pepper (just a very little bit)

Bring a pot of water to a boil.  Snap ends off green beans, rinse them, and place in the water.  Boil for 5 minutes then drain off the water.  Return the green beans to the pot and add a little oil, garlic powder, and crushed red pepper.  Stir for just another minute or two to coat the green beans with the oil and spices.

All of these recipes are easily adaptable so feel free to add or remove spices to suit your taste.

Each tilapia fillet with mayonnaise and seasoning is approximately 120 calories.  A cup of green beans with oil and seasoning is approximately 40 calories.  One tilapia fillet and one serving of green beans would not be enough for one meal so add salad, other veggies, whatever, to complete the meal.

Both of these items are South Beach Phase 1.

At the beginning I also mentioned that this was a cheap meal.  I wanted to point that out because many people argue that eating healthy is expensive.  Yes, it can be, but it doesn’t have to be.  A package of 4 tilapia fillets (2 meals, one fillet for each of us at each meal) plus two handfuls of green beans (enough for both of us for 2 meals) cost $6.37.  That’s a little over $3.00 per meal.  Like I said, that needs to be supplemented with a salad or some other side but it’s still not going to cost much.  If you’re on a budget and struggling to eat healthy for cheap, I also suggest you check out southernsavers.com.  That’s my go-to website for couponing but she also frequently lists ideas for how to make healthy meals for cheap.  One other tidbit: chicken breast are on sale at Kroger this week – packages that usually cost $5-6 are only $2-3.  I bought several packages to freeze so I can save money and still eat healthy.

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Comments

  1. Caitlin…I am not usually a fan of fish. I have tried a smoked tilapia at red Lobster before and it didnt have a fishy texture or taste. Is that true with this tilapia? If so, I think I could convince Jason to give it a try with me.

  2. This recipe looks great! I think I may have to try it. Thanks for stopping by my blog and letting me know about your recipes!

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