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

Entrees, kitchen Tips, Seafood

Shrimp on the bbq! Yum!

I live for summer and love the summer bbq! I know my grill platter looks awful but its gotten many tasty miles on the grill. This is a must own for flash grill veggies, fish, smaller kabobs and my fave – garlic shrimp!

Hot grille- marinaded shrimps peeled- deveined and leave tails. Grille quick two -four minutes not to overcook! Don’t rubberize these babies!

These smoky buttery garlic babies are so amazing day two on pizza or shrimp salad.


  • Chopped 2 garlic cloves
  • 2 tbs olive oil
  • Juice of 1 lime
  • Salt /pepper to taste
  • 1 tsp balsamic vinegar
  • (Spice?) dash of pepper flakes
  • Toss together w shrimp and fridge for 1 hour

I alway wipe down my grille platter once got with olive oil and shake garlic salt on grille flames for essence.

Entrees, Poultry, Seafood

Black skillet fried rice- thats whats cooking! 

Every kitchen needs a wok. Im blessed with an awesome cast iron version to make this stirfry. Super easy one pan meal that everybody loves. A few fresh veggies, a protein and some soysauce pulls this together. Stirfry is all about prep and a hot skillet.

  • 3-4 cups thin sliced fresh vegetables.
  • Onion
  • Red pepper
  • Cabbage
  • Carrots
  • Brocolli
  • Zucchini
  • Chopped garlic
  • Two sliced chicken breast
  • Two cups fresh raw shrimp( thawed frozen)
  • Two eggs beatten
  • Toasted seseme seeds.

Marinade and sauce for chicken

  • 2/4 cup soysauce
  • 1/4 cup brown sugar
  • Tbl corn starch
  • Fresh chopped fine garlic clove
  • Tsp Fresh ginger chopped or powdered
  • Mix together with chicken and marinade15 min in fridge
  • 2 cups rice /cooked rice cooker

Start your rice so its hot and ready with last step. 

Hot skillet add two tablespoons oil. I like seasoned wok oil or canola. Olive oil doesnt get hot enough. Cook vegitables first til bright color and crisp tender. Put in seperate bowl keep warm. 

Add a bit more oil to coat pan and add marinated chicken. Cook 5-10 minutes til done. Take out and fast cook shrimp three minutes. Take out. Add a bit more oil add all the cooked rice. Dash soysauce to taste. Make a bowl in middle and add egg. Scramble i to rice working quickly. Add veggies,chicken and shrimp mix thru. Top with toasted seseme seed. 

Serve 4-6 or three and killer lunch left overs.

Variation add a tablespoon of peanut butter to the marinade. Thin sliced pork or tofu.