GRILLED TILAPIA

…whetting your taste bud one meal at a time.

Tilapia is good for you and the recipe is easy and makes the taste so unique. It’s one meal that you and your family will want to try. It has high protein content, it is good for kids as well. They also are necessary for muscle growth, cellular restoration, and good metabolic activity of many organ systems. It can help with weight loss, healthy heart, healthy brain, it can prevent premature aging.

Prep: 8mins. Cook: 8mins. Total Time: 16mins

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Ingredients

• Tilapia

• Non-stick oil

• ½ teaspoon ground pepper

• Small fresh pepper

• ½ red bell pepper

• 1 medium onion

• 3 cloves of garlic

• 5 grams of fresh ginger

• 1 teaspoon dry thyme

• 1 teaspoon of complete seasoning powder

• Lemon (optional)

 

Procedure

• Preheat grill to about 400 degrees.

• Blend the red bell pepper, the garlic, ginger, and onions.

• Slice the fresh pepper.

• Mix the blended ingredients, the thyme and the complete seasoning powder in a small bowl and stir well.

• Wash the Tilapia and pat dry.

• Make cuts on the both sides of the Tilapia (Four cuts on each side).

• Spray the non-stick oil on the pan.

• Spray the non-stick oil on the both sides of the Tilapia.

• Put the sliced fresh pepper into the cuts.

• Coat the Tilapia with the mixture, ensure the mixture get inside the cuts (tips: you can coat the first side on a board and then turn it into the pan to coat the other side).

• If you are using the lemon, sprinkle the juice on top of the Tilapia fish.

• Place the tilapia on preheated grill and close lid. Grill for only 4 minutes. Flip and grill another 4 minutes. (Note: cooking depends on how big the Tilapia is. Check consistently in order not to overcook it).

Then Serve and Enjoy!!!

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Nutrition Facts
Grilled Blackened Tilapia
Amount Per Serving
Calories 154                                                                                                Calories from Fat 45
                                                                                                                         % Daily Value*
Total Fat 5g                                                                                                                                  8%
Saturated Fat 3g                                                                                                                          15%
Polyunsaturated Fat 1g
Monounsaturated Fat 1g
Cholesterol 65mg                                                                                                                      22%
Sodium 546mg                                                                                                                           23%
Potassium 394mg                                                                                                                      11%
Total Carbohydrates 4g                                                                                                            1%
Dietary Fiber 1g                                                                                                                           4%
Sugars 1g
Protein 23g                                                                                                                                 46%
Vitamin A                                                                                                                                    9%
Vitamin C                                                                                                                                    2%
Calcium                                                                                                                                       3%
Iron5%
* Percent Daily Values are based on a 2000 calorie diet.

 

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