Southwestern Lime Tilapia and Zucchini Fries

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Southwestern Lime Tilapia

4 tilapia filets
2 tbsp olive oil
1 tsp garlic powder
1 tsp chili powder
1/4 tsp salt
1/2 tsp black pepper
1/4 tsp cayenne pepper
1 lime

Preheat oven to 450 degrees. In a small bowl mix spices together. Drizzle each fillet with olive oil. Sprinkle each fillet with the mixture of spices. Squeeze lime juice over the fillets. Flip the fillets over & repeat.  Bake for 10 min.

Zucchini Fries

2 egg whites
5 tablespoons milk
5 tablespoons of water
2 1-oz slices of toasted Ezekiel bread. I use Low Sodium
1 tsp paprika
1 tsp dried thyme
1 tsp onion powder
1/2 tsp garlic powder
1/8 tsp ground cayenne pepper
2 medium zucchini, cut in eighths lengthwise
1 medium yellow squash (such as crookneck), cut in eighths lengthwise
Olive oil cooking spray
1/4 tsp sea salt
1 lemon, quartered

Preheat oven to 450°F. In a medium bowl, whisk together egg whites and milk until blended. Place toasted bread in a food processor and process into coarse bread crumbs. In a plastic storage bag, combine bread crumbs, paprika, thyme, onion powder, garlic powder and cayenne.
Place zucchini wedges in egg mixture. Toss gently, yet thoroughly, to coat well. Working with a few spears at a time, coat zucchini and squash wedges with bread crumb mixture, pressing lightly with fingertips to allow breadcrumbs to adhere.
Coat a large nonstick baking sheet with cooking spray, arrange zucchini and squash in a single layer on sheet and bake for 12 minutes. Flip over and bake for 3 minutes more, until lightly golden and tender when pierced with a fork.

A few words about tilapia.

Due to some controversial information on farm raised tilapia, it  isn’t my go to choice for fish. I would definitely suggest buying FRESH not frozen, tilapia from Whole Foods Market. They believe that sustainable seafood comes from responsibly managed fish farms and marine fisheries that maintain healthy fish populations and ecosystems. WFM has a sustainability rating program so you can be sure you are getting the best quality they can find or at least honest about what they are selling. If you think you can just pick up anything in the grocery store and assume it’s good, you are dead wrong. I think the general public is slowly becoming aware to this thanks to resent food documentary films. We have to take nutritional info into our own hands, because our government isn’t going to tell us. There are too many lobbyist and too much money at risk to get REAL food information out to the public. A perfect example is the U.S. not labeling our produce GMO.  64 countries around the world require labeling of genetically engineered foods. We are not one of these.  Ug, I am getting off track here.


If you don’t have a Whole Foods near you, my second suggestion would be buying tilapia raised in the United States. For the moment, Seafood Watch lists tilapia raised in the United States as a “best choice”,  tilapia from Latin America as a “good alternative”,  and tilapia from China as “to be avoided.” I personally wouldn’t buy tilapia unless it’s from Whole Foods or raised in the US, end of discussion. Next time you are in the market for some, make sure you are reading the bag or label. You may be surprised that your grocery store only has tilapia from China. In this case, I would have a back up meal in mind and just skip it all together. The conditions those fish are raised in is appalling and I’m sure if you did some research on your own you would be in agreement. I’m a firm believer that the FDA is shit and you can’t trust that your grocery store is selling products that are made for human consumption. 


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