Tilapia is a low-fat, low-carb and low-sodium quality protein source. It is also an excellent source of potassium, B-vitamins such as B12 and niacin, and the antioxidant selenium. And the pineapple relish in this recipe is a great way to bring refreshing variety to an otherwise boring fish filet. The tilapia can be replaced with another type of lean protein such as chicken or pork tenderloin if you are not fond of fish.
2 teaspoons olive oil
1 teaspoon ground cumin
1 teaspoon paprika
4 (4-ounce) tilapia fillets
1 ¼ cups pineapple tidbits canned in natural juice
When making scrambled eggs or omelets, try using a combination of whole eggs and egg whites.
By Celina Scala
Cooking and baking are two of my favorite pastimes. I like that it’s creative, often less expensive then eating out, and sometimes healthier. Not every homemade recipe is nutritious, but with a few simple changes I’ve been successful in making some recipes lower in fat and calories.
One tip is to substitute high-fat dairy products, such as whole milk, regular cheese, or cream cheese with fat-free or low-fat dairy products in recipes. This reduces fat while still providing protein, vitamin D and calcium. Instead of using sour cream, try non-fat plain Greek yogurt. This type of yogurt is thick and creamy and has a tangy flavor, not to mention it’s higher in protein than most regular yogurts.
You can also replace whole eggs with ¼ cup of egg substitute or 2 egg whites for each egg. When making scrambled eggs or omelets, use a combination of whole eggs and egg whites. You will still get the fat-soluble vitamins from the egg yolk but less cholesterol. Continue reading →