Main Dish

Pan Seared Tilapia with lemon and herb zucchini

So the Fiance’ is currently on a low carb diet which has forced me to  switch things up in the kitchen . I am one of those people who loves their rice, bread, sweet potatoes and most carbs so this has been a bit of an adjustment. Since I don’t like cooking 2 different meals I just decided to join him on the low carb ride and it has been fun. I find that my creative juices are flowing even more as I have to find alternatives. This pan seared Tilapia with lemon and herb zucchini has been a regular on our menu because of its simplicity and flavor.

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Eating a meal like this has many healthy benefits from the fish, zucchini and tomatoes. If you are not a big fish fan you can serve the zucchini with any meat from chicken to steak. I loved having it my with Moroccan spiced lamb shanks recipe

5 Health Benefits of eating Fish 

  1. Seafood is a good source of protein
  2. Seafood is low in fat: If you are on a low-fat diet, fish is a great option.
  3. Seafood is low in cholesterol: Eating seafood 2 to 3 times a week will significantly lower blood cholesterol and risk of heart disease.
  4. Seafood is high in omega 3 fatty acids: Omega 3 fatty acids are an essential nutrient and assist with many body functions. Since the body cannot make them, eating more seafood is a great way to get these into your body.
  5. Seafood is high in vitamins and minerals: These include iodine, zinc, phosphorus, potassium, vitamin B and many more.

Please note that these points are from my own research. Please consult with  your doctor or licensed dietician if you are seeking professional advice and treatment.

Things you may need:

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Print Recipe
Pan Seared Tilapia with lemon and herb zucchini Pasta
Pan seared Tilapia with herbed zucchini
Course Main Dish
Cuisine Meditterranean
Prep Time 30 minutes
Cook Time 20 minutes
Servings
people
Ingredients
Lemon and Herb zucchini
  • 4 medium zucchini
  • 2 small Scallions sliced
  • 1 large medium lemon juiced and zested
  • 1 handful Fresh parsley chopped
  • 1/4 cup Extra virgin olive oil
  • 1 tbsp Butter
  • salt and freshly ground pepper to taste
Pan seared Tilapia
  • 4 filets Tilapia or any white fish
  • 2 tsp dried dill 4 tsp if using fresh
  • 2 tsp seafood seasoning or spice of choice I used the whole food brand
  • 1 cup cherry tomatoes halved
  • 1 tsp dried oregano
  • salt and freshly ground pepper to taste
Course Main Dish
Cuisine Meditterranean
Prep Time 30 minutes
Cook Time 20 minutes
Servings
people
Ingredients
Lemon and Herb zucchini
  • 4 medium zucchini
  • 2 small Scallions sliced
  • 1 large medium lemon juiced and zested
  • 1 handful Fresh parsley chopped
  • 1/4 cup Extra virgin olive oil
  • 1 tbsp Butter
  • salt and freshly ground pepper to taste
Pan seared Tilapia
  • 4 filets Tilapia or any white fish
  • 2 tsp dried dill 4 tsp if using fresh
  • 2 tsp seafood seasoning or spice of choice I used the whole food brand
  • 1 cup cherry tomatoes halved
  • 1 tsp dried oregano
  • salt and freshly ground pepper to taste
Pan seared Tilapia with herbed zucchini
Instructions
  1. Preheat a large wok or pan on medium high. Add butter, 1 tbsp olive oil and throw in zucchini
  2. After 5 minutes add garlic and lemon zest and sauté zucchini for another 2 minutes till soft but aldente. Add salt and pepper to taste.
  3. Remove from heat and add green onions, parsley and squeeze about a tsp of fresh lemon juice.
  4. Season the fish filet with dill and seafood seasoning.
  5. Heat a large lan pan, add olive oil and cook each side for about 3 minutes each till golden brown and cooked. Remove from pan and set aside.
  6. Toss the cherry tomatoes with oregano in the pan where fish was cooking and cook for 30 seconds.
  7. Start plating with the zucchini ribbons first , place a filet of fish over the zucchini and top with the sautéed tomatoes.
  8. Pan seared Tilapia with herbed zucchini

Ground Beef Stroganoff Recipe

We just had a cold and snowy weekend and although I prefer warmer weather, I do like the snow on weekends when I don’t have to drive to work. The best thing about winter weather is the comfort food and rich dishes that we get to cook. This delicious and hearty ground beef stroganoff recipe is always a big hit. My recipe is a variation of the traditional stroganoff recipe but it contains all the basic ingredients like beef, mushrooms and onions.

Ground beef stroganoff and pasta

What makes beef stroganoff stand out is the addition of sour cream compared to other meat sauces. As you know here at Spoons and Stilettos we like things a little healthier so I did substitute the sour cream with a low-fat yogurt. If you like it creamier definitely go for the sour cream or heavy cream. Either way it will taste good. Another way to lighten up this meal would be to use zoodles instead of pasta. Check out my post on how to make delicious zoodles.

Ground beef stroganoff with pasta

Contrary to popular believe eating beef is beneficial to your health. Here are some points to remind you that red meat is totally ok in moderation of course.

4 Benefits of eating red meat

  1. Great source of protein: Protein is a component of every cell and therefore a very important nutrient. It is also used to repair and build tissues and is needed to make enzymes, hormones and other body chemicals.
  2. It is a good source of iron: Red meat probably has the highest concentration of iron than any other meat. Iron plays an important role in the production of haemoglobin and red blood cells.
  3. Good source of Zinc: Zinc helps with the function of many body systems including the digestive system, immune system, metabolism and also helps reduce stress levels.
  4. Contains Vitamin B12 and B6: These are essential for the development, absorption of protein and will help with keeping your nerves and red blood cells healthy.

So there you have it! You can grab yourself that package of ground beef guilt free and make yourself a nice bowl of ground beef stroganoff . Your taste buds and your body will thank you.

Things you may need:

              


Print Recipe
Ground beef Stroganoff
Ground beef stroganoff and pasta
Course Main Dish
Prep Time 20 minutes
Cook Time 30 minutes
Servings
people
Ingredients
  • 1 lb ground beef
  • 2 cups mushrooms
  • 1 large onion chopped
  • 3 cloves fresh garlic
  • 1 stalk celery chopped
  • 1 medium carrot chopped
  • 1/4 cup low fat plain yoghurt
  • 1 tbsp dijon mustard
  • 1/4 cup red wine
  • 1 tbsp worcestershire sauce
  • 2 cups beef broth
  • 2 tbsp olive oil
  • salt and freshly ground pepper to taste
Course Main Dish
Prep Time 20 minutes
Cook Time 30 minutes
Servings
people
Ingredients
  • 1 lb ground beef
  • 2 cups mushrooms
  • 1 large onion chopped
  • 3 cloves fresh garlic
  • 1 stalk celery chopped
  • 1 medium carrot chopped
  • 1/4 cup low fat plain yoghurt
  • 1 tbsp dijon mustard
  • 1/4 cup red wine
  • 1 tbsp worcestershire sauce
  • 2 cups beef broth
  • 2 tbsp olive oil
  • salt and freshly ground pepper to taste
Ground beef stroganoff and pasta
Instructions
  1. Place onion, carrots, celery and garlic in food processor and pulse till chopped but not too fine.
  2. Preheat a dutch oven, add the olive oil and sauté onion mix till its browns for about 4 minutes.
  3. Add mushrooms to cooked onion mix followed by ground beef and cook for about 3 more minutes.
  4. Add wine and worcestershire sauce and use to scrap off any bits stuck to the bottom of the pot.
  5. Remove pot from heat, add yoghurt and mustard and mix with meat mixture.
  6. Return pot to heat and add beef broth and simmer for about 5 minutes. Add salt and pepper to taste.

Pan Seared Scallops with Veggies & Citrus Sauce

About a week ago I posted a picture of pan seared scallops with veggies and citrus sauce on my Instagram account and it received so much attention. Due to popular demand, I am sharing the recipe to this beautiful, fresh and delicious dish. As much as I would like to take credit for this recipe, it was my amazing boyfriend who made it and I am glad he was willing to share.

Seared scallops with veggies and citrus sauce

In addition to its simplicity, I also love that this dish is packed with so many beneficial minerals, vitamins and proteins. The citrus sauce adds more flavor,  freshness and is a key element to this dish. We paired this dish with a glass of champagne; it was one of the best meals I have had.

Because of its beauty, this dish would be a crowd pleaser for any dinner party. While scallops are the first choice, if you don’t like them you can use a fillet of fish, preferably white fish as a substitute. You can also use different vegetables if you like but I feel the cucumber and carrots are a must. If you are looking for another fabulous Scallop recipe be sure to check out my delicious quinoa with pan seared scallops recipe

Pan Seared scallops with veggies and citrus sauce

Things you may need:

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Print Recipe
Pan Seared scallops with veggies and citrus sauce recipe
Seared scallops with veggies and citrus sauce
Course Main Dish
Prep Time 10 minutes
Cook Time 20 minutes
Servings
people
Ingredients
  • 12 Fresh scallops
  • 5 Multicolored baby carrots julienned
  • 2 Persian cucumbers thinly sliced
  • 3 sweet radishes thinly sliced
  • 1/2 medium sized red onion thinly sliced
  • 2 mini red and yellow bell peppers sliced
  • 1 handful fresh watercress
  • 1 tbsp fresh cilantro chopped
  • 1 medium lemon juiced
  • 1 lime juiced
  • 3 ruby red grapefruits juiced
  • 1 tbsp fresh ginger minced
  • 1 tsp tumeric
  • 1 shallot minced
  • 1 tsp dried dill
  • salt and black pepper to taste
  • Extra virgin olive oil
Course Main Dish
Prep Time 10 minutes
Cook Time 20 minutes
Servings
people
Ingredients
  • 12 Fresh scallops
  • 5 Multicolored baby carrots julienned
  • 2 Persian cucumbers thinly sliced
  • 3 sweet radishes thinly sliced
  • 1/2 medium sized red onion thinly sliced
  • 2 mini red and yellow bell peppers sliced
  • 1 handful fresh watercress
  • 1 tbsp fresh cilantro chopped
  • 1 medium lemon juiced
  • 1 lime juiced
  • 3 ruby red grapefruits juiced
  • 1 tbsp fresh ginger minced
  • 1 tsp tumeric
  • 1 shallot minced
  • 1 tsp dried dill
  • salt and black pepper to taste
  • Extra virgin olive oil
Seared scallops with veggies and citrus sauce
Instructions
  1. Place the prepared vegetables in a large bowl and add half the lime juice, olive oil, salt and pepper to taste. Mix and set aside.
  2. Heat a medium sized saucepan and add the grapefruit juice, lemon juice, the remaining 1/2 lime juice, shallots, ginger and tumeric.
  3. Simmer over medium heat till most of the liquid is evaporated.
  4. Slowly add olive oil to reduced citrus juice while stirring. Continue stirring until sauce is slightly thickened and set aside. You can also use a blender.
  5. Season scallops with dill, salt and pepper.
  6. Heat a large pan over medium heat and add olive oil until it reaches its smoking point.
  7. Add scallops to hot pan and cook each side for about 3 minutes or until you have a nice sear on both sides. Be sure not to overcook the scallops as this results in a rubbery texture.
  8. Serve the scallops over a bed of the veggies in the middle of a plate. Drizzle the sauce around the veggies on the edge of the plate. Enjoy!

How to make a perfect sunny side up egg

If you have seen my Instagram account you may have noticed that I post a lot of breakfast pictures with sunny side up eggs. As a result I have received a few requests from people who want to know how to make sunny side up eggs. Because I like to share my tricks, today I am sharing my method of making a perfect sunny side up egg. Sunny side up eggs are simply fried eggs which are not flipped and cooked on one side with the yolk remaining intact .

open faced sunny side up egg sandwich

While there are so many ways to eat a sunny side up eggs, the most simple way is with with a slice of toast. Another way to eat them is to make a sandwich with the egg,  sliced tomato, lettuce and bacon like I did above.

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Another way I like to eat sunny side up eggs is with avocado toast, sliced cucumber, turkey bacon, arugula and sliced red bell pepper. Furthermore when I make this sandwich I prefer the edges to be a little crispy to provide a nice little contrast to the soft avocado. How I achieve a crispy edge is by cracking the egg open in a extremely hot pan and cooking for 1 minute on the stove before placing in the oven.

If you don’t want to use the oven you can make a sunny side up egg on the stove top by covering the pan with a lid while the egg is cooking . Also effective method is to baste the egg with hot oil while cooking. I find the oven the method to be the easiest and less likely to mess up.

If you are looking for more breakfast ideas  be sure to check out my very popular post on breakfast ideas for everyday people .

Things you will need:

Disclaimer: This post contains affiliate links which means I get a small commission when you click the product links above. Thank you for visiting!

Print Recipe
Sunny side up egg recipe
open faced sunny side up egg sandwich
Course Breakfast
Cuisine American
Prep Time 1 minute
Cook Time 10 minutes
Servings
people
Ingredients
  • 2 tbsp Extra virgin olive oil
  • 2 Extra large eggs
  • salt and freshly ground pepper to taste
Course Breakfast
Cuisine American
Prep Time 1 minute
Cook Time 10 minutes
Servings
people
Ingredients
  • 2 tbsp Extra virgin olive oil
  • 2 Extra large eggs
  • salt and freshly ground pepper to taste
open faced sunny side up egg sandwich
Instructions
  1. Preheat oven to 350 degrees.
  2. Heat olive oil in a oven safe non stick pan.
  3. crack open the eggs into the pan, sprinkle salt and pepper on top and place in the oven immediately.
  4. Cook in the oven for 8-10 minutes depending on how runny or hard you want your yolk to be.

Pappardelle with Homemade Basil Pesto Sauce

Homemade basil pesto sauce is something that I have always wanted to make but for some reason I never got to make it until a few weeks ago when I needed something different for Saturday dinner. You are probably wondering why I would need to make my own sauce instead of buying a bottle at the store . Well, this is one of those sauces were homemade is so much better. The fresh basil and garlic really beats garlic and basil that has been sitting around for a while or has been mixed with all sorts of preservatives.

Pappardelle pasta with homemade basil pesto sauce

When you make the homemade basil pesto recipe below you may find yourself with leftover sauce depending on how much you add to your pasta. The beauty of this sauce is that it can be used in different ways and I am sharing 3 of my favorite ways to use the leftover sauce right here.

3 Ways to use leftover Homemade Basil Pesto Sauce

  1. As a salad dressing: Add more olive oil and create a tasty salad dressing. I like to drizzle it over fresh tomatoes and mozzarella cheese for a non traditional Caprese salad. You can also slice cherry tomatoes in half and mix with basil pesto for a easy tomato salad.
  2. As a sandwich spread: Mix with mayonnaise or even use by itself to spread on slices of bread for a yummy Italian pesto sandwich. I like to make my sandwich with slices of roasted chicken or salami, fresh tomato slices, arugula, red onion, mozzarella cheese with the basil pesto on toasted bread.
  3. Add to your veggies: Mix leftover pesto sauce with roasted, steamed or fresh veggies for more flavor. I also love to add leftover sauce to zoodles for a yummy pasta alternative. See my post on how to make zoodles here.

A great trick for storing leftover pesto is to freeze it, it keeps very well in the freezer. Pour pesto sauce in a ice tray, wrap with cling wrap or a zip log bag and put in the freezer. Whenever you need some you can just pop a cube out as you would with ice and voila.

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Print Recipe
Pappardelle pasta with homemade basil pesto sauce
Pappardelle pasta with basil pesto sauce
Course Main Dish
Cuisine Italian
Prep Time 5 minutes
Cook Time 15 minutes
Servings
people
Ingredients
  • 1 8oz package Pappardelle pasta
  • 2 cups fresh basil packed
  • 1/4 cup pine nuts
  • 1/3 cup freshly grated Parmesan cheese
  • 2/3 cup Extra virgin olive oil
  • 3 cloves fresh garlic
  • salt and freshly ground pepper to taste
Course Main Dish
Cuisine Italian
Prep Time 5 minutes
Cook Time 15 minutes
Servings
people
Ingredients
  • 1 8oz package Pappardelle pasta
  • 2 cups fresh basil packed
  • 1/4 cup pine nuts
  • 1/3 cup freshly grated Parmesan cheese
  • 2/3 cup Extra virgin olive oil
  • 3 cloves fresh garlic
  • salt and freshly ground pepper to taste
Pappardelle pasta with basil pesto sauce
Instructions
  1. Cook pasta per package directions, drain and set aside.
  2. In a large food processor, mix pine nuts, garlic, basil and pulse until finely chopped
  3. Add 1/2 the olive oil and pulse again till mixture is smooth then add the rest of the olive oil, cheese, salt and pepper. Mix till well combined.
  4. Add 2/3 of the the pesto sauce to hot pasta and serve immediately. Place remaining pesto sauce in a small bowl and set at the table for those who need extra sauce.
Recipe Notes

I used pappardelle pasta for this dish however you can use any other pasta like spaghetti or orzo.

You can also change the consistency of the sauce by adding more or less olive oil.

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