THM Menu #1

Sunday:

  • Breakfast: Protein Pancakes, Whipped Cream and Berry Sauce (handful frozen strawberries, blueberries and some water blended with 1/2 packet Truvia. Heat it up) *Review- so good. My kids never even realized they weren’t normal pancakes. This will be our go-to pancake recipe now. 
  • Lunch: Leftover Cheeseburger Pie (THM book), Salad
  • Snack: Fage greek yogurt, berry sauce, 1/2 packet Stevia *Review- as good or better as blended fruit yogurt from the store, with no chemicals and sugar.
  • Dinner: Oven Roasted Chicken Shawarma. *Review- Insanely good.

Monday:

  • Breakfast: (E) Cottage Blueberry Porridge (THM book, page 230) *Review- Surprisingly tolerable. I’d eat this a few times a week. I made it with leftover oatmeal that I warmed up and it was fine.
  • Lunch: (S) Crispy Salmon (THM book, pg. 282) and salad with avocado, walnuts and ranch dressing. (THM Book pg. 283)
  • Snack: 1 mandarin, 8 almonds
  • Dinner: (S) Frittata with side salad

Tuesday:

  • Breakfast: (S) Fried Eggs (THM pg. 215)
  • Lunch: (E) Warm Chicken Sandwich on Ezekiel bread (THM pg. 298)
  • Snack: Cottage cheese and berries or greek yogurt
  • Dinner: (E) Chicken and Brown Rice– Cook a whole chicken with the Crispy Chicken Recipe, then shred white meat. Add rice, and whatever you want. She suggests cucumbers, tomatoes, S&P, oregano, balsamic vinegar.

Wednesday:

  • Breakfast: (S) Cheesy Omelet (THM pg. 219)
  • Lunch: (E) Broiled Salmon & Salad w 3/4 cup cooked quinoa  (THM pg. 284)
  • Snack: 1 mandarin, 8 almonds
  • Dinner: (S) Chicken Taco Pizza

Thursday:

  • Breakfast: (S) Protein Muffins (THM pg. 221)
  • Lunch: (E) Deli Meat Rollups (THM pg. 299) with Waldorf Cottage Cheese Salad (THM pg. 301)
  • Snack: Greek Yogurt & Berries
  • Dinner: (S) Pearl’s Chili

Friday:

  • Breakfast: (E) Oatmeal with frozen berries (THM pg. 228)
  • Lunch: (S) Crispy Salmon and Salad with avocado, walnuts and ranch dressing (THM pg. 283)
  • Snack: 1 mandarin, 8 almonds
  • Dinner: (S) Velvet Scrambled Eggs with Green Salad

Saturday:

  • Breakfast: (E) Oatmeal with frozen berries (THM pg. 228)
  • Lunch: (S) Chicken Salad w/ Mayo, Celery & Walnuts on Ezekiel Bread (THM pg. 299)
  • Snack: Cottage Cheese and Berries
  • Dinner: (E) Turkey Tacos- Using the leftover 1 1/2 lbs cooked turkey, season it with taco seasoning and reheat it. For me, wrap it in lettuce. For DH and kids, use taco shells.
    • E: Brown rice, greek yogurt, tomato
    • S:Cheese, olives, sour cream, lettuce

Notes: For the dinners, I got inspired by this post. Since I’m just starting on the THM program, it is overwhelming and I feel like I need some guidance on the menu planning side of things. So I’ve added the dinners she suggested into the menu above. For the rest I’ve used recipes from the THM book.

I’ve never kept this website for anyone but myself and my husband, so we will know what we are eating every night for dinner. I don’t expect that anyone will visit it, but if you have somehow happened upon it, please feel free to tell me anything about the THM diet that you feel I need to know.

 

 

 

 

 

Salmon Cakes with Aioli

Prep Time: 20 minutes | Cook Time: 16 minutes | Total Time: 36 minutes | Yield: Serves 4

Ingredients:

Salmon Cakes

  • 3 TBSP vegetable oil
  • 1/2 sweet onion, diced
  • 1 medium carrot, diced finely
  • 1 rib celery, diced finely
  • 2 cans (7.5 oz each) Pink Salmon
  • 1 cup plain bread crumbs
  •  1 1/4 tsp Old Bay seasoning
  • 1 tsp Dijon mustard
  • 1/4 tsp cayenne pepper
  • 1/4 cup light mayonnaise
  • 1/4 cup parsley, chopped
  • 1 TBSP lemon juice
  • 1 head lettuce, chopped
  • dressing for salad

Aioli

Directions:

Notes:

Recipe Origin:  No idea.

Salmon with Chickpeas and Spinach

Prep Time: 10 minutes | Cook Time: 11 minutes | Total Time: 25 minutes | Yield: Serves 2

Ingredients:

  • 1/3 cup flat leaf parsley
  • 1 garlic clove, chopped
  • 1/2 TBSP plus 1 tsp olive oil
  • 2 boneless, skinless salmon fillets, 3-5 oz each, 1 inch thick
  • Salt and pepper
  • 1/4 tsp red pepper flakes
  • 3 cups baby spinach (4 oz)
  • 1/2 cup canned chickpeas, drained and rinsed

Directions:

  1. Preheat oven to 400F.
  2. Cut out 4 pieces of parchment.
  3. Pulse parsley, garlic and oil in a blender until a paste forms.
  4. Rub each fillet with 1/8 tsp salt and red pepper flakes. Rub paste on fillets.
  5. Divide spinach and chickpeas evenly on parchment, lay 1 fillet on each.
  6. Fold up to seal.
  7. Bake on 2 baking sheets, 9 to 10 minutes for medium rare or 11 minutes for medium. Unwrap.

Notes:

Recipe Origin:  No idea.

Tilapia with Bell Peppers and Parsley Couscous

Prep: 10 mins.  |  Cook Time: 10 minutes  |  Serves: 4

Ingredients:

  • One 7.6 oz box couscous
  • 1/2 cup plus 2 TBSP chopped flat-leaf parsley
  • Salt and pepper
  • 3 TBSP olive oil
  • 4 Tilapia fillets ( about 1 1/4 lbs), patted dry
  • 2 lemons, cut into wedges
  • 2 bell peppers, cut into thin strips
  • 1 onion, thinly sliced.

Directions:

1. In a small saucepan, bring 1 1/2 cups salted water to boil; remove from heat, stir in couscous and cover. Let stand for 5 minutes. Using a fork, stir in 1/2 cup parsley, salt and pepper. Keep warm.

2. In a large nonstick skillet, heat 2 TBSP olive oil over medium high heat. Sprinkle fish wish S&P. Add to pan and cook, turning once until golden brown, about 5-7 minutes. Transfer to a serving platter, squeeze a wedge of lemon over each fillet and tent with foil to keep warm.

3. Using same skillet, heat remaining 1 TBSP olive oil. Add bell peppers and onion, season with S&P and cook until soft and golden brown, 6-8 minutes. Spoon veggies over tilapia and sprinkle with remaining 2 TBSP parsley. Serve with couscous and lemon wedges.

Recipe Origin: Torn out of a magazine.

Cod with Beans and Corn

Notes: The whole family loved this! Quick and so tasty. I got the cod from Whole Foods.

Servings: 4 | Prep Time: 3 minutes | Total Time: Less than 10 minutes

Ingredients:

  • 1 tablespoon olive oil
  • 4 4-ounce pieces cod fillet
  • salt and black pepper
  • 1/2 pound green beans, cut in half crosswise (about 2 1/2 cups)
  • 1 leek (white and light green parts only), sliced into half-moons
  • 2 ears corn, kernels cut off the cob (about 1 cup)
  • 2 tablespoons store-bought pesto, plus more for serving

Directions:

  1. Heat the oil in a large nonstick or cast-iron skillet over medium-high heat.
  2. Season the cod on both sides with ½ teaspoon salt and 1/8 teaspoon pepper. Cook until the undersides are golden, 3 to 5 minutes.
  3. Gently flip the cod and scatter the green beans and leek around it.
  4. Add ¼ cup water, cover, and cook until the vegetables are just tender and the fish is opaque throughout, 3 to 4 minutes. Transfer the cod to plates.
  5. Stir the corn into the beans, cover, and cook for 1 minute. Stir in the pesto. Serve with the cod and additional pesto, if desired.

Recipe Origin:  Adapted from this recipe.

Roasted Shrimp with Garlic and Lemon

Prep Time: 20 minutes | Cook Time: 20 minutes | Total Time: 40 minutes | Yield: 3-4 Servings

Ingredients:

  • 1/3 cup olive oil
  • 1 lemon, zested then half cut into thin slices and other half into wedges
  • 3-4 fresh thyme sprigs, leaves removed
  • sea or kosher salt and fresh black pepper
  • pasta, couscous or rice for serving
  • 2 tablespoons butter
  • 1 lb peeled, deveined shrimp (21 to 30 per lb, tails off)
  • 5 cloves garlic, minced

Directions:

  1. Preheat oven to 400 degrees F.
  2. In an 8×8 glass baking pan combine olive oil, lemon zest and thyme. Olive oil should liberally cover the bottom of the pan, if it doesn’t drizzle in a little more. Season with salt and pepper. Bake in oven for 10-12 minutes, checking every few minutes, if it looks like it is getting too brown remove and proceed to next step.
  3. Meanwhile cook pasta, drain and toss with a pat of butter or olive oil.
  4. Remove pan from oven, add butter and move it around a little to melt, add shrimp, garlic and the thin sliced lemons (don’t squeeze them), toss to coat with oil mixture. Bake for 8-10 more minutes or until shrimp turn pink and just start to curl, check often.
  5. Serve over pasta, couscous or rice tossed with additional extra-virgin olive oil and fresh-squeezed lemon with additional lemon wedges for serving.

Notes:

Recipe Origin:  This blog. I haven’t made this yet, but when I do I’ll come back and add my notes.

Roast Fish with Crisp Potatoes, Olives and Bay Leaves

Prep Time: 10 minutes | Cook Time: 50 minutes | Total Time: 60 minutes | Serves: 4

Ingredients:

  • 4 large baking potatoes, about 2 lbs
  • 1 cup extra virgin olive oil
  • Salt and freshly ground black pepper
  • 15 bay leaves
  • 1 cup black olives
  • 1 1/2 lb white fish (I like Tilapia or Catfish)

Directions:

  1. Preheat oven to 400F.
  2. Peel and thinly slice the potatoes, either by hand or with a mandoline.
  3. Pour 1/4 cup oil into each of two 9x 13″ glass casserole dishes.
  4. Top with a single layer of potatoes. It is okay if they overlap a little.
  5. Season with salt and pepper and top with the bay leaves and the remaining 1/4 cup oil for each dish.
  6. Roast for 10 minutes. Check and turn the pan from back to front, shaking it a little. Roast for 10 minutes more. At this point, the potatoes should be browning. If not, roast for 5 minutes more.
  7. Top the potatoes with the olives and fish. Sprinkle the fish with salt and pepper. Roast for 10 minutes more, or until the fish is tender, but not overcooked. Serve immediately.

Notes: Buying bay leaves in the regular grocery store size is expensive, given how many you need for this recipe. Go to Sam’s or a similar store and get a gigantic tub of bay leaves. You will thank me. I have also doubled the amount of potatoes in this recipe. Everyone loves them and wants more.

Recipe Origin:  Mark Bittman’s excellent book The Minimalist Cooks Dinner. Bittman doesn’t like Tilapia, but I do, so we agree to disagree. It is excellent in this particular dish.

Baltimore Crab Cakes

Prep Time: 10 minutes minutes | Cook Time: 10 minutes | Total Time: 1 hour 25 minutes | Yield: 8 crab cakes, or 24-26 mini crab cakes

Ingredients:

  • 1 large egg, beaten
  • 1/2 cup mayonnaise (Hellmann’s)
  • 1 TBSP Dijon mustard
  • 1 TBSP Worcestershire sauce
  • 1/2 tsp Tabasco
  • 1 pound lump crab meat*
  • 20 Saltine crackers, finely crushed
  • 1/4 cup Canola oil
  • Lemon wedges, for serving

Directions:

  1. In a small bowl, whisk mayonnaise with the egg, mustard, Worcestershire sauce and Tabasco until smooth.
  2. In a medium bowl, lightly toss crabmeat with the cracker crumbs. Gently fold in the mayonnaise mixture. Cover and refrigerate for at least 1 hour.
  3. Scoop crab mixture into 8 1/3 cup mounds, lightly pack into 8 patties, about 1 1/2 inches thick.
  4. In a large skillet, heat oil until shimmering. Add crab cakes and cook over moderately high heat until deeply golden and heated through, about 3 minutes per side.
  5. Transfer crab cakes to plates and serve with lemon wedges.

Notes:  Instead of just eight, you can make 24 to 26 mini donut-hole-size crab cakes for parties.

For a meal, team these with homemade slaw, potato salad and some fruit salad.

To make ahead, prepare through Step 2 and refrigerate overnight.

Recipe Origin:  Andrew Zimmern.

Mojito Grilled Shrimp

Prep Time: ? minutes | Cook Time: ? minutes | Total Time: ? minutes | Yield: 4-6 Servings

Ingredients:

  • 1 to 1/2 lbs peeled, deveined shrimp (21 to 30 per lb, tails on)

Mojito Marinade:

  • 20 chopped fresh mint leaves
  • 1/3 cup sugar
  • 1 thinly sliced shallot
  • 1/3 cup light rum
  • 3 TBSP fresh lime juice
  • 1 TBSP vegetable oil
  • 1 tsp freshly grated lime zest
  • 1 tsp coarse kosher salt

Directions:

  1. For Marinade: In a medium bowl, combine mint leaves, sugar and shallot. Pound with a wooden spoon to crush. Whisk in rum, ime juice, oil, lime zest and salt. Whisk until salt dissolves.
  2. For shrimp: Preheat grill on high heat.
  3. Put shrimp in 1 gallon resealable plastic bag and pour in marinade. Seal and marinate at room temp. for 15-20 minutes.
  4. Remove shrimp, reserving marinade.
  5. Thread shrimp onto skewers. Place on grill and baste with marinade. Close lid.
  6. Cook until shrimp are just beginning to brown, 1-2 minutes.
  7. Turn shrimp over, baste again, and close lid. Cook 1-2 minutes until browned but still moist in center (cut to check).
  8. Transfer shrimp to a platter, drizzle with lime juice and garnish with mint sprigs.

Notes:

Recipe Origin:  Tore out of a local magazine.

Fried Green Tomatoes

Prep Time: ? minutes | Cook Time: ? minutes | Total Time: ? minutes | Yield: 4 appetizer servings

Ingredients:

  • 1 large egg
  • 1 cup buttermilk
  • 1 cup yellow cornmeal
  • 1/2 tsp salt, or to taste
  • 1/4 tsp freshly ground pepper, or to taste
  • 8 (1/2 inch thick) slices all-green tomatoes (about 2 medium green tomatoes)
  • 6 TBSP vegetable oil
  • 24 medium shrimp (about 1/2 lb peeled, cooked and chilled)
  • 1 cup Remoulade Sauce, chilled
  • Garnish; mixed greens

Directions:

  1. Whisk together egg and buttermilk in a medium bowl.
  2. Combine cornmeal, salt and pepper in a shallow dish.
  3. Dip tomato slices in egg mixture, then coat with seasoned cornmeal.
  4. Heat oil in a large pan over medium heat.
  5. Place tomato slices in pan in a single layer, and cook until golden brown on bottom, about 3 minutes more. Tomatoes hould be cooked through but not mushy. Place 2 tomato slices on each of 4 serving plates and top each slice with 3 shrimp. Spoon 1 1/2 TBSP Remoulade Sauce over each slice and garnish, if desired. Serve immediately.

Notes: Can also use crabmeat instead of shrimp.

Recipe Origin:  Tore out of a local magazine.

Thai Noodles with Shrimp

Prep Time: ? minutes | Cook Time: ? minutes | Total Time: ? minutes | Yield: Serves 4

Ingredients:

  • 4 oz rice noodles
  • 1 can coconut milk
  • 1 Tbsp soy sauce
  • 1 Tbsp Thai red curry paste
  • 1 lb shrimp- peeled, deveined, medium-size
  • 2 cups snow peas
  • salt & pepper
  • cilantro & lime wedges for garnish

Directions:

  1. Cook Noodles; drain.
  2. In same pot, bring 1 cup water, coconut milk, soy sauce and red curry paste to a simmer.
  3. Add shrimp and cook 1 minute.
  4. Add snow peas and cook until crisp-tender, about 3 minutes.
  5. Season with salt and pepper.
  6. Divide noodles among bowls and ladle soup on top. Garnish with cilantro and lime.

Notes:

Recipe Origin:  No idea.

Shrimp Elegante

Prep Time: ? minutes | Cook Time: ? minutes | Total Time: ? minutes | Yield:

Ingredients:

  • 3 lb large shrimp
  • ½ cup butter
  • ¾ cup olive oil
  • 2 cups chopped onions
  • 3 garlic cloves, minced
  • ¼ cup parsley, chopped
  • 1 tsp dried oregano
  • ½ cup Sauterne or dry wine
  • 1/3 cup Italian dressing
  • ¼ cup water
  • 1 ½ TBSP chicken bouillon
  • 1 package fettucine
  • Pepper

Directions:

  1. Peel, devein and butterfly shrimp.
  2. Boil in salted water for 30 seconds. Drain and place in shallow broiling pan.
  3. Melt butter and oil, add everything else.
  4. Cook until bouillon melts, then 5 more minutes.
  5. Pour over shrimp and then refrigerate for 2 hours.
  6. Cook and drain pasta.
  7. Broil shrimp 4” from heat, 5 minutes on each side.

Notes:

Recipe Origin:  No idea.

Fish and Chips

Prep Time: ? minutes | Cook Time: ? minutes | Total Time: ? minutes | Serves: 4

Ingredients:

Fish

  • 4 (4-oz) while fish filets
  • Oil for frying
  • 2- 1/2 cups all-purpose flour
  • 1 TBSP baking powder
  • 3 tsp salt
  • 1/2 tsp ground black pepper
  • 1 12 oz can of beer
  • 1 large egg, beaten

Chips

  • 3 russet potatoes (24 oz), peeled and cut into wedges
  • 5 TBSP veg oil, divided
  • 3/4 tsp kosher salt
  • 1/4 tsp ground black pepper

Directions:

Fish:

  1. Heat oil in a large deep skillet to 375 degrees.
  2. In a large bowl, combine 2 cups of flour, baking powder, salt and pepper.
  3. Combine beer and egg and pour into flour mixture. Whisk to a smooth batter. Should be consistency of pancake batter. If not, add more beer.
  4. Spread remaining half cup of flour on a plate. Dredge fish in flour and then dip into batter, letting excess drip off.
  5. Cook until coating turns brown and crispy, about 4 to 5 minutes per side.

Chips:

  1. Place potato wedges in a large mixing bowl. Cover with hot water and soak for 10-30 minutes.
  2. Preheat oven to 475 degrees.
  3. Put 4 TBSP oil onto a heavy, rimmed baking sheet. Tilt the sheet side to side to evenly coat pan with oil, or use pastry brush. Sprinkle pan with salt and set aside.
  4. Drain potatoes. Spread wedges out on layers of paper towels. Pat dry.
  5. Wipe out the empty bowl so it is dry. Return the potatoes to the bowl and toss with the remaining one TBSP of oil.
  6. Arrange potato wedges on the baking sheet in a single layer. Cover tightly with foil and bake for 5 minutes. Remove foil, and continue to bake until the bottoms of the potatoes are spotty golden brown, about 15-20 minutes, rotating after 10 minutes.
  7. Using tongs, flip each wedge, keeping them in a single later. Continue baking until the fries are golden and crisp, from 5-15 minues. Rotate the pan as needed to ensure even browning.
  8. When the fries are finished baking, transfer to a paper-towel lined plate to drain some of the grease. Season with salt and pepper to taste. Serve warm.

Notes:

Recipe Origin:  No idea.

Parmesan Tilapia

Prep Time: 5 minutes | Cook Time: 10 minutes | Total Time: 15 minutes | Serves: 4

Ingredients:

  • 1/4 cup Parmesan cheese
  • 2 TBSP butter, softened
  • 1 TBSP and 1 1/2 tsp Hellman’s mayonnaise
  • 1 TBSP fresh lemon juice
  • 1/8 tsp dried basil
  • 1/8 tsp pepper
  • 1/8 tsp onion powder
  • 1/8 tsp celery salt
  • 1 lb Tilapia fillets

Directions:

  1. Preheat broiler.
  2. Line a pan with aluminum foil.
  3. In a small mixing bowl, combine mayo, lemon juice, butter and Parmesan cheese. Add rest of seasonings.
  4. Arrange Tilapia fillets on pan. Broil a few inches from heat for 2-3 minutes.
  5. Flip over and broil for 2-3 more minutes.
  6. Remove from oven and cover with Parmesan mixture.
  7. Broil for 2 more minutes until browned and fish flakes with fork.

Notes:

Recipe Origin:  Adapted from an AllRecipes.com recipe that originally served 8.

Maple Glazed Salmon

Prep Time: 10 minutes | Cook Time: 12 minutes | Total Time: 22 minutes | Yield: Serves 4

Ingredients:

  • 1/3 cup Apple Juice
  • 1/3 cup Maple syrup
  • 3 TBSP Soy sauce
  • 2 TBSP Onion finely chopped
  • 2 cloves Garlic
  • 4 pieces of Salmon, about 2 lbs

Directions:

  1. In a bowl, combine the first five ingredients.
  2. Remove 1/2 cup for basting; cover and refrigerate.
  3. Pour remaining marinade into a large resealable plastic bag.
  4. Add salmon; seal bag and turn to coat.
  5. Refrigerate for 1-3 hours.
  6. Drain and discard marinade.
  7. Broil salmon 4-in. from the heat for 5 minutes.
  8. Baste with reserved marinade.
  9. Broil 10 minutes longer or until fish flakes easily with fork, basting frequently.

Notes:

Recipe Origin:  No idea.

Lemon Pepper Salmon

Prep Time: 10 minutes | Cook Time: 12 minutes | Total Time: 22 minutes | Yield:

Ingredients:

  • ½ cup uncooked brown rice
  • 2 TBSP Hellman’s Mayo
  • 1 tsp lemon pepper
  • 2 lemons, halved
  • 12 oz salmon filet
  • 2 TBSP breadcrumbs
  • ½ lb broccoli florets
  • 3 green onions, minced
  • 2 TBSP parsley, minced

Directions:

  1. Prepare brown rice according to directions.
  2. While rice is cooking, preheat broiler.
  3. In a small mixing bowl, combine mayo, lemon pepper seasoning and juice of one lemon. Dredge salmon in this mixture, and then in a saucer of breadcrumbs.
  4. Lightly coat broiler pan with Pam. Place salmon fillets skin side down and broil 6 inches from broiler until cooked through. Approx. 12 minutes.
  5. While salmon is broiling, steam broccoli. 6. Stir green onion and parsley into cooked rice.
  6. Place salmon and rice on 2 plates with broccoli. Top salmon and broccoli with a squeeze of lemon.

Notes:

Recipe Origin:  Body for Life.

Crab Cakes

Prep Time: ? minutes | Cook Time: ? minutes | Total Time: ? minutes | Yield: 6 crab cakes, enough for 3 adults as a main course.

Ingredients:

  • 1 large egg
  • 2½ TBSP mayonnaise (Hellmann’s)
  • 1½ tsps Dijon mustard
  • 1 tsp Worcestershire sauce
  • 1 tsp Old Bay seasoning
  • ¼ tsp salt ¼ cup finely diced celery (1 stalk)
  • 2 TBSP finely chopped fresh parsley
  • 1 pound lump crab meat*
  • ½ cup panko (Whole Foods 365 brand)
  • Canola oil

Directions:

  1. Line a baking sheet with aluminum foil.
  2. Combine the egg, mayonnaise, Dijon mustard, Worcestershire, Old Bay, salt, celery, and parsley in a large bowl and mix well.
  3. Add the crab meat (be sure to check the meat for any hard and sharp cartilage) and panko; gently fold mixture together until just combined, being careful not to shred the crab meat.
  4. Shape into 6 crab cakes (about ½ cup each) and place on prepared baking sheet.
  5. Cover and refrigerate for at least 1 hour.
  6. Preheat a large nonstick pan to medium heat and coat with canola oil.
  7. When oil is hot, place crab cakes in pan and cook until golden brown, about 3-5 minutes per side. Be careful as oil may splatter.
  8. Serve immediately with tartar sauce or a squeeze of lemon.

Notes:  *If you can only find jumbo lump crab meat, you may need to break the pieces up a bit. If the clumps are too large, the crab cakes won’t hold together well.

Recipe Origin:  No idea. I printed it out a long time ago.

Fish Sticks- Best Ever

Prep Time: 10 minutes | Cook Time: 13 minutes | Total Time: 23 minutes | Yield: Serves: 4

Ingredients:

  •  1/4 cup corn or canola oil
  • 1 cup dry bread crumbs (can add some Panko to this)
  • 1/4 cup grated Parmesan cheese
  • 1/2 tsp each garlic powder, black pepper, and paprika
  • 1/4 tsp salt
  • 1 cup flour
  • 2 large eggs, beaten
  • 1 pound white fish fillets such as cod or tilapia, cut into “fish-stick-size” strips (about 3 inches by 1 inch)
  • Lemon wedges or tartar sauce (optional)

Directions:

  1. Heat oven to 450 F.
  2. Spread oil on a rimmed baking sheet.
  3. Toss crumbs, grated cheese, and seasonings together in a shallow dish until blended.
  4. Put flour into another shallow dish and beaten eggs into a third shallow bowl.
  5. Coat each piece of fish evenly with flour.
  6. Then dip each floured piece into beaten eggs. Last of all, turn each piece around in crumb mixture until evenly coated.
  7. Place each coated piece of fish onto the oiled sheet, then turn pieces over so both sides are oiled.
  8. Bake until golden brown, about 10 to 14 minutes.
  9. Serve immediately with lemon wedges, tartar sauce, ranch dressing, or ketchup, as your family prefers.

Notes: Serve with this tartar sauce. We usually eat this with a side of steamed broccoli.

Recipe Origin:  Original Wondertime magazine recipe.

Lime and Basil Grilled Tilapia

The combination of lime and basil really adds flavor to the Tilapia. Make a little more sauce if you can.

Can either be eaten along with grilled vegetables or sliced and served in tacos.

Prep Time: 15 minutes, Cook Time: 8 minutes

Total Time: 23 minutes

Yield: Serves 4

Ingredients:

  • 4 tilapia fillets (about 1 pound)
  • 1/4 cup olive oil
  • 2 tablespoons lime juice
  • zest of 2 limes
  • 1 tablespoon fresh basil, minced
  • 2 teaspoons bourbon
  • 1 teaspoon salt
  • pepper to taste

Directions:

Combine all ingredients except for the tilapia fillets in a resealable plastic bag. Turn to mix and add tilapia fillets. Seal and refrigerator for 30 minutes. Preheat grill. Pour marinade into a saucepan. Bring marinade to a low boil and remove from heat. Grill tilapia fillets for about 3 minutes per side over a high heat. When fish turns opaque remove from grill and serve with a few spoonfuls of marinade drizzled over top.

Recipe Origin: No clue. We’ve made it several times, and it’s good.