Pan 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
Step 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.