A Real Good Year with Ellie Krieger
As host of PBS’s Ellie’s Real Good Food, registered dietitian Ellie Krieger knows a thing or two about healthy eating. She has published five successful cookbooks, writes a weekly column at The Washington Post and regularly releases new articles, recipes, videos and cooking show episodes that inspire followers to eat delicious and healthy food. Suffice to say, the health benefits of eating seafood are not news to Krieger.
Krieger is an ardent supporter of Tilapia, as it’s one of the leanest protein-packed and sustainable seafoods on the market and contains heart-healthy nutrients and vitamins like B12, selenium, magnesium and niacin. “I’m a big believer that food should both be healthy and taste great, which is why I’m a fan of Regal Springs Tilapia,” says Krieger. Learn more about the health benefits of a seafood-rich diet in Ellie Krieger’s 5 Reasons Every ‘Body’ Loves Fish.
Tilapia is not only full of nutritional value, but it’s also one of the most versatile and simple fish to cook. Krieger likes that it can be baked, pan-seared or even grilled without losing its crispness. And if you don’t like fish, Krieger believes Tilapia might actually convert you. “Even people that don’t typically like fish might be surprised to find they like the mild taste of lake-grown Tilapia.”
Check out a few of Krieger’s favorite heart-healthy Tilapia recipes below!
Healthy Tilapia Milanese
This Tilapia Milanese recipe calls for Tilapia to be covered in a tasty mixture of bread crumbs, olive oil, garlic, salt and pepper. Once the fillet has been coated in a thin layer of flour and egg, dip it into the breadcrumb mixture on both sides and cook it in the oven at 400 degrees for about 15 to 20 minutes. Top the fish with lemon juice and arugula salad.
“[Tilapia is] so clean tasting and so mild that really even people who don’t think they like fish, they like Tilapia,” says Krieger. “So it’s one of those fish that’s great to serve to kids, great to serve to grown ups that are not sure about fish—this is a great introduction.”
Easy Grilled Tilapia with a Parsley Caper Lemon Drizzle
Tilapia is one of the best fish to grill or cook stove-top, as the fillet skin maintains its firmness in high heat. “This recipe for grilled Tilapia has another dimension of flavor—a parsley, caper lemon drizzle,” Krieger explains. “It’s easy to make, perfect for a weeknight and absolutely delicious.”
Lightly douse a fillet in oil, salt and pepper before grilling or cooking on the stove-top over a medium heat for about 4 minutes per side. While the fillet is cooking, combine and mix lemon juice, lemon zest, chopped capers and parsley. Drizzle the lemon parsley mixture on top of the grilled fillet to serve.
Lemon juice is one of the most common ingredients paired with Tilapia. The zestiness of the juice is known to really bring out the flavor of the fillet. For the simplest of tastes, bake or cook fillets in a pan coated with olive oil or butter, lemon juice and herbs. You can view other quick and easy Tilapia recipes here.
Regal Springs is proud to partner with Ellie Krieger to help shine a light on the many health perks that come from eating seafood. From easy dinner recipes through to insights into the nutritional value of tilapia, we are excited to share with you the culinary expertise of one of the media’s leading go-to nutritionists. As Krieger herself puts it: “Healthy, tasty, convenient—believe it or not, you can have it all.”
Photo Credit: Ellie Krieger
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