Quick Dinner

Pan grilled Tilapia with sprouts and avocado.

Want high protein and low fat with plenty of taste?

Try this pan grilled tilapia dish for dinner.

Full disclosure I used capers (you can see them on the fish) and did not care for them in this dish. The capers totally overpowered the tilapia (very delicate similar to snapper or flounder). Save capers for the salmon, dill, and lemon fix.

Also, you are safe multiplying by the number of servings to increase amounts on everything with the exception of the fat and the lime. I'm using small organic limes, but most folks get those big limes at the store and one large lime would work fine for 4 fillets. And you shouldn't need much more oil/fat unless you want a brown butter sauce. Leave off butter altogether if on low fat low cholesterol regimen.

Serving Size 1

• 1/3 or 1/2 pound of fresh Tilapia

• 1 Lime

• 2 Fresh Bing Cherries

• Salt to taste

• A pinch of ground Thyme or Oregano

• Brussels Sprouts (steamed)

• Sliced Avocados seasoned with Salt & Lime

• 1/2 tea Butter (scant - run the stick around in the hot pan until you hear a little sizzle)

• 1/2 tea Olive Oil (leave out for avocados)

1. Halve lime and add lime juice, salt, and herbs of choice on both sides of tilapia fillet. Marinate 0-10 minutes.

2. Trim, halve, and rinse the Brussels sprouts. To a small sauce pan add about a 1/2 cup water, sprouts, and seasoning and bring to a boil. Steam to preferred tenderness (3-5 min).

3. Heat cast iron skillet to med. high and add a 1/2 teaspoon each of butter and olive oil.

4. Pit and slice cherries.

5. Slice 1/3 avocado and drizzle with a bit of olive oil, lime (the other half), and season to taste.

6. When skillet is hot and butter starts to brown, add fillet. Keep an eye on, as you may need to turn down the heat at some point. Cook on each side for appx. 2 minutes per side depending on amount of fish. You want the fish to turn from translucent to white and flakey.

7. At this point your sprouts are probably done. Drain and let sit with lid on to keep warm.

8. Toss in your cherries at the last minute to heat through.

9. Transfer fish to warm plate and top with cherries. Drizzle any goodie in the pan over the fish, and spritz with a little lime juice. Dish up some sprouts and the avocado. Enjoy!