Entrees, High Protein, Seafood

More Fish Please! Tilapia


I have really been working hard to get fish on the dinner table at least two times a week. Its such a healthy option that is high in protein, low fat and very satisfying.  I just have always hated the smell in my kitchen and to be honest the cost.  A good piece of Halibut is now cost in the ball park of $20 per pound.  And if you are not comfortable cooking fish you have the fear of destroying the mini investment. I have really enjoyed cooking the Tilapia loins from Costco.  they are a less pricey fish, that is a meaty texture that has no fishy-ness at all.  Also fast to cook.  thaw in fridge the morning of and cooks up on 12-15 minutes in the oven.


baked Tilapia with herb and lemon seasoning.

  • Tilapia filets
  • Olive Oil
  • garlic seasoning salts (webber brand is yummy)
  • lemon pepper
  • Italian  seasoned bread crumbs
  • fresh lemon slices
  • parmesan cheese

Line a baking sheet with heavy aluminum foil.  Pre-heat oven to 400 degrees.

coat cooking area with light oil

sprinkle with seasoning to cover and arrange fish

lightly coat tops of fish with oil and sprinkle with seasonings, light sprinkle of breadcrumbs and parmesan  cheese.


Bake at 400degrees for 12-14 minutes.  Internal temp reaches 145 degrees F


Enjoy with wild rice, your favorite vegetable and or a salad. Mango salsa as a garnish is really nice as well to compliment the fish.  So versatile  and delicious.









Entrees, Seafood

Pan seared Halibut with buerre blanc sauce

Nothing better than a weekend trip to the Oregon Coast. It usually means a fresh fish night back home. Even on a long work day this is an easy quick fix. Even the decadent buerre blanc sauce. Its a white wine reduction with emulsified butter, dill and lemon. So tasty on fish.

1 lb fresh halibut. Cut filets before cooking. I learned this the hard way. My filets are not clean cut.

buerre blanc sauce

Bring 1 cup Chardonnay and 2/3 cup minced shallots to a low boil. Reduce to two tbs. (approximately 25 min)

Add 1/2 cup butter slowly over low- no heat constantly stirring whisk. 1 tbs at a time.

Add 1 tbs dill

2 tsp lemons zest

Hot skillet two tbs hot grape seed or canola pot.

Place dried fish skin up.

Hot seat 5 min.

Flip three min more other side.

Toss in cooked shrimp to just heat thru to warm.

Serve over Wilde rice