Dinner Ideas | Low Carb

Lemon Rosemary Tilapia with Coconut Lemon Spinach

April 9, 2015

Lemon Rosemary Tilapia

 A quick and easy protein packed dinner that got the stamp of approval from my husband AND kids!  My kids actually said, this is yummy mom!  And that never happens, unless I brought home pizza from dinner or something 🙂  Tilapia is such a versatile fish and it’s so easy and fast to cook.  The fact that it’s affordable makes it a home run for me.  Ok, here we go:

If your tilapia fillets are frozen let them thaw or soak in sink (still wrapped) until they are thawed out. When ready, lay them all out on paper towels and use more paper towels to pat the tops dry.

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In a small bowl, mix together the rub ingredients and spread over tops of all the fillets.

Lemon Rosemary Tilapia

 

Lemon Rosemary Tilapia

In a large sautee pan, heat 1/2 T coconut oil on medium heat. You will probably need to do this in two batches. Place half of the fillets, rub side down, in heated pan and cook about 4-5 minutes.  Turn fillets over and cook another 4-5 minutes until fish is flaky and cooked through.  Remove from pan and repeat with other half of fillets, adding the other 1/2 T coconut oil.  I just did a single serving of spinach with mine, since I knew my kids didn’t want any and my husband wasn’t home right then.

 For the spinach:  Heat 1 t coconut oil in a different smaller frying pan.  Add spinach and keep turning to coat with oil. 

Lemon Spinach

 

When it starts to wilt, sprinkle with salt and pepper. Remove from heat and squeeze with lemon juice.

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 Plate up with your tilapia and dig in!

Lemon Rosemary Tilapia

Lemon Rosemary Tilapia with Coconut Lemon Spinach
Serves 6
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Ingredients
  1. 2 lbs tilapia fillets
rub
  1. 2 t dried rosemary
  2. 1 t garlic powder
  3. 1 t dill
  4. 1 t thyme
  5. 1/2 t kosher salt
  6. 1/2 t ground pepper
  7. zest of one lemon
For cooking fish
  1. 1 T coconut oil
  2. juice of lemon
For one serving of spinach
  1. 2 C fresh spinach
  2. 1 t coconut oil
  3. juice of 1/4 lemon
  4. coarse kosher salt
  5. fresh ground pepper
Instructions
  1. If your tilapia fillets are frozen let them thaw or soak in sink (still wrapped) until they are thawed out.
  2. When ready, lay them all out on paper towels and use more paper towels to pat the tops dry.
  3. In a small bowl, mix together the rub ingredients and spread over tops of all the fillets.
  4. In a large sautee pan, heat 1/2 T coconut oil on medium heat.
  5. Place half of the fillets, rub side down, in heated pan and cook about 4-5 minutes. Turn fillets over and cook another 4-5 minutes until fish is flaky and cooked through. Remove from pan and repeat with other half of fillets, adding the other 1/2 T coconut oil.
For the spinach
  1. Heat 1 t coconut oil in a different smaller frying pan. Add spinach and keep turning to coat with oil. When it starts to wilt, sprinkle with salt and pepper. Remove from heat and squeeze with lemon juice.
Notes
  1. Macros: For the Fish: Calories 157; Fat 5.7; Carbs 1; Protein 26.7
  2. one serving is about 5.3 oz fish
  3. For the Spinach: Calories 63; Fat 5; Carbs 3; Protein 2
  4. Above recipe makes one serving of spinach
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