2025: A New Year Of New Habits
As we enter into a new year filled with opportunities, growth, and resolutions, it is important to take the time to plan new healthy habits to set yourself up for success.
Recipe of the Week 4/10: Broiled Tilapia Oreganata
Yields 4 Servings
Ingredients:
1 tablespoon finely chopped fresh oregano, or 1 teaspoon dried
4 tilapia fillets, about 6 ounces each
1/2 teaspoon kosher salt
1/4 teaspoon fresh black pepper
4 teaspoons olive oil
2 garlic cloves, minced
2 tablespoons whole wheat seasoned breadcrumbs
lemon wedges, for serving
Directions:
Preheat the broiler. Line a sheet pan with aluminum foil. Adjust the top rack 6 to 8 inches from the heating element.
Rinse tilapia and pat dry with paper towels.
Season the fish with salt, black pepper and oregano. Transfer to the prepared pan arranged in a single layer. 4.
Top with crushed garlic, drizzle with olive oil and sprinkle breadcrumbs.
Set broiler to low and place fish on the rack. Cook until the breadcrumbs are golden brown and the fish is cooked through and flakes easily with a fork, about 6 to 8 minutes depending on the thickness (be careful not to burn). No need to turn the fish.
Meal Plan Check Boxes:
5 Proteins
Nutritional Facts: 1 piece Calories: 219 kcal, Carbohydrates: 3 g, Protein: 35 g, Fat: 7.5 g, Saturated Fat: 1.5 g, Cholesterol: 85 mg, Sodium: 301.5 mg, Fiber: 0.5 g, Sugar: 0.5 g
Adapted From: https://www.skinnytaste.com/broiled-tilapia-oregan-5-points/#recipe
www.pinterest.com/novaphysicianwellness
Found by: Brianna Lawless, MS, RDN
You Might Also Enjoy...
Recipe Of The Week 12/29: Zucchini Lasagna
Ingredients:
1 lb 93% lean ground beef
1 1/4 teaspoons kosher salt
1 tsp olive oil
1/2 large onion, chopped
3 cloves garlic, minced
1 28 oz can crushed tomatoes
2 tbsp chopped fresh basil
black pepper, to taste
Read the article for the full recipe!
Recipe Of The Week 12/22: Chocolate Snowman Bark
Ingredients:
9 ounces sugar free chocolate chips, I used Lily’s
27 mini marshmallows
1 teaspoon White Nonpareils Sprinkles
Pretzel sticks cut into 1/2 inch pieces, for the arms (about 1 oz total)
Edible ink markers, orange and black
Recipe Of The Week 12/15: Cottage Cheese Cheesecake
Ingredients:
For the crust:
6 sheets graham crackers, 3.5 oz total*
2 tablespoons monk fruit sweetener, or use granulated sugar
3 tablespoons cold whipped butter
Read the article for the full recipe!
Recipe Of The Week 12/8: Smoked Salmon Cucumber Bites
Ingredients:
1/4 cup chopped red onions, or scallions or chives
3/4 cup whipped cream cheese
2 tsps drained capers, chopped*
1 tbsp fresh dill, chopped, plus more for garnish
12 ounces nova lox or smoked salmon, chopped
3 English cucumbers, ends trimmed
Recipe Of The Week 12/1: Kale and Brussels Sprout Salad
Ingredients:
1/2 pound Brussels sprouts, trimmed (4 cups shredded)
4.5 ounces baby kale leaves, (about 4 cups)
1/4 cup extra-virgin olive oil
3 tablespoons apple cider vinegar
1 tablespoon Dijon mustard
Read the full article for the entire recipe!