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Monday, January 14, 2013

Sun. Jan 13th

Oven Baked Panko Parmesan Crusted Tilapia with Ratatouille for Dinner!

Daily Tidbit:  Tilapia is a flaky, mild flavored Fish, which is easy on the palette and can be used in all sorts of Recipes.  We enjoyed it tonight served with a Panko Parmesan Crust (pic above).  Here are some more recipe ideas if you need further inspiration:


Oatmeal with Cinnamon & Walnuts
Banana Orange Smoothie with Spinach

Breakfast:  Oatmeal with Cinnamon & Walnuts with Smoothie
1/2 cup plain Oatmeal (uncooked),  microwaved with
1 cup Fat Free Milk
2 tbsp chopped Plain Walnuts &
2-3 shakes of Plain Cinnamon on top
5 oz Banana Orange Smoothie with Spinach (recipe below)
Regular Coffee, splash Fat Free Milk


Breaded White Fish with Veggies

Lunch: Breaded White Fish with Veggies
2 fillets of "Crunchy" Breaded White Fish (Target, freezer case)
1/2 Avocado
Brussels Sprouts
1 cup fresh cut Watermelon
Decaf Coffee, splash Fat Free Milk 


Organic Plain Popcorn

Snack:  4 cups Organic Plain Popcorn (Organic Popcorn Kernels microwaved in plain folded over brown paper bag for 3 minutes), Water with Lemon

Oven Baked Panko Parmesan Crusted Tilapia with Simple Ratatouille

Dinner: Oven Baked Panko Parmesan Crusted Tilapia
1.5 Fillets Oven Baked Panko Parmesan Crusted Tilapia (recipe below)
1 cup (2 servings) Ratatouille (recipe below)
Water with Lemon

Fuji Apple

Dessert:  Local Fuji Apple, Water


Late Evening Snack:  
1/4 cup lightly salted, dry roasted Peanuts
Fat Free Milk

We had an early Dinner & Dessert, but I was still hungry at 8pm.  I try not to eat that late, or after my Dinner/ Dessert, but my body could not wait for Breakfast!




Banana Orange Smoothie Recipe:

Into Blender put:

2 cups Fat Free All Natural Vanilla Yogurt
2 Bananas
1 cup Orange Juice
1 Large handful of Spinach

Blend and serve!


Oven Baked Panko Parmesan Crusted Tilapia Recipe:

Preheat oven to 425.

Take 4 fillets of Tilapia and soak them in a mixture of 2 Eggs, beaten & 1/2 cup Buttermilk.  Cover both sides, allow excess to drip off, and then dredge in mixture of 1 cup Panko, 2 tbsp Parmesan & pinch of Salt.  Again shake off excess, then place on Silpat nonstick mat on cookie sheet.  Spray with Canola Oil spray.  Bake for 10 -12 minutes, turning once.

So we really enjoyed these, even the kids like it!  But they didn't come out as crispy and browned as I would have liked.  I think next time I would try 450 degrees for a couple less minutes to see if that makes the difference. 


Ratatouille Recipe:

In heated Cast Iron Pan add:

1 cup Mushrooms (broken into little pieces)
1/2 cup White Onion, finely diced
1 tsp Butter

Saute until Onion soften.  Then add:

1 clove Garlic, thinly sliced
1 Zucchini, finely diced

Allow Veggies to begin to brown.  Then add:
2 Plum Tomatoes, finely diced 
Salt, to taste 

Once Tomatoes are softened, serve!

Yes, the traditional Ratatouille is made with Eggplant, but I chose to make this a Zucchini based dish instead.  Simple, fast and delicious! 


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