Here is a really simple dish that will help keep you trim and help build some tone.
I swapped out an acid and put the baked fish over doctored-up beans which are also high in protein.
Rating: 4 forks out of 5
Click "Read More" below for the journey and notes or HERE to skip to the CrOOK BOOK.
(Note that removed items are not in bold)
4 tilapia fillets
salt and pepper
1 lime, finely grated and juice
+ Juice of a lemon
2 tablespoons butter
+ pinch of parsley
1 28 oz baked black beans
1 tablespoon lemon juice
1 dried chili pepper diced or broken
1 tablespoons crushed red pepper
Pre-heat your oven to 375º
Spray an oven-safe skillet with vegetable spray (like PAM) . Rinse your fish and pat dry with a paper towel. Season both sides of the fish with salt and pepper and put in your pan. Pour your lemon juice on the fish and top each with a pat of butter. Throw the pan in the oven for 15 minutes.
While the fish cooks, heat your beans in a small sauce pan. Toss in the lemon juice and pepper and mix. Allow that to cook on Medium heat until the fish is done.
Line your plates with the beans and top them with a filet. Give them a pinch of parsley and you're done.
BIG, HUGE NOTE: I know this sounds stupid, but remember that the handle of the pan is going to be frickin' hot when you take it out of the oven! I know, I know, it's kind of a "duh" thing but sometimes our brain is so used to grabbing the handle of a skillet when we are cooking on a stove top that we go on instinct and forget. I have burned myself before--and then reburned it like 30 seconds later before. Instinct can be a bitch. *This will most likely be a future "Just the Tip".
This recipe is available in the CrOOK BOOK