I must admit I am ready for the weekend plus for some nice weather to return and stay! Somehow it is not fair to have cold, snowy weather and seasonal spring allergies at the same time. This weekend I am looking forward to making a chicken chili and hummus since I am going through a ton of it for my Wegmans Eat Well Live Well Challenge. (Hummus counts as a vegetable.) My first week of the challenge ends on Saturday — so far I am on track to exceed my goals. Having a weekly goal for number of steps has definitely raised my awareness that I need to allocate more time to work out. This week I walked on the treadmill several times and then I found that 20-minutes on the Stairmaster counts as 4,000 steps! The Stairmaster is intense with your legs burning after a few minutes but it is worth it because in a short time you get a great workout.
Along with my fruit & vegetable and step goals I want to ensure that my overall food plan is healthy. One of our favorite “go to” meals includes Tilapia fish, which explains why I am always trying different versions. Since Tilapia is such a mild fish, I am careful not to create a sauce that is too heavy or high in fat. The creamy chili sauce is nice because it adds some heat without being overpowering. Be sure to add a little tang to this sauce with a slice of lemon or lime when serving. I added a small serving of mashed potatoes and steamed asparagus for a great, healthy, quick dinner!
2 Tilapia Fish
1 tbsp Cornmeal
1 tbsp Flour
1 tsp. Olive Oil
2 tsp. Butter or Margarine
2 tsp. Flour
1 tsp. Chili Powder
1/4 tsp. Salt
1/4 tsp. Ground Cumin
1/2 cup fat-free Half-and-Half
Fresh Parsley or Cilantro (optional)
Lemon or Lime Slices (optional)
Stir together cornmeal and 1 tbsp of flour. Sprinkle over both sides of fish. Add oil to skillet and heat over medium-high heat. Add fish and cook for 2 to 3 minutes per side or until fish flakes easily with a fork. Remove fish from skillet. I like to keep it warm in the oven on a low setting.
Melt butter in the same skillet. Stir or whisk in the 2 teaspoons flour, chili powder, salt, and cumin. Stir in half-and-half. Cook and stir until thickened and bubbly. Cook and stir for 1 minute more. To serve, spoon sauce over fish. If desired, sprinkle with parsley, garnish with lime or lemon slices.
If you enjoy Tilapia fish, my other recipes include: