A Healthy Dinner in 20 minutes: Pan Crusted Tilapia, Baked Sweet Potato and Chopped Salad

20 minute tillapia dinner with microwaved sweet potatoPan Crusted Tilapia, Baked Sweet Potato and Chopped Salad

Ever need a healthy dinner, ready in 20 minutes or less?  I do…my goal is always a quick healthy meal, instead of fast food.   Here is one meal that is quick and delicious.

Tilapia – from freezer to plate in 20 minutes, including microwaved sweet potato and tossed salad


I like to buy my seafood  in the individual portioned vacuum sealed bags, this especially helps when you are cooking one portion.  I also like to buy spring mix that is prewashed -it cuts time and makes me more likely to always serve a salad.



Step 1 – defrost Tilapia fillet in warm water, these fillets are not very thick and will be ready in a few minutees

defrost your tillapia in cold waterStep 2 – wash the sweet potato and  poke with fork or knife to allow to breathe when microwaved -microwave for 5 to 8 mins depending on the size of the sweet potato.

Step 3 – add olive oil to pan set to medium heat, with tilapia fillet in hand lightly season and flour each side – I like to use glutton free flour, essence of emeril, garlic salt and pepper – add to pan, turn after 3 to 4 minutes, cooking until golden brown

Step 4 – add spring mix to plate (desired portion), top with sliced onions, feta, tomatoes and olives or whatever toppings you like and toss with dressing

Note:  I always have olive oil, vinegar dressing mixed in a bottle and ready to go.

20 minute made from scratch perservatives

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Pan Crusted Tilapia, Baked Sweet Potato and Chopped Salad
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