Meijer gets you heart healthy with tilapia-inspired recipes

Fish, such as tilapia, is high in protein but low in fat and relatively low in calories, making it a good food choice for supporting weight management. Meijer Dietitian Janine Faber MEd, RD, LD will prepare to great dishes that will save you time and money.

Key ingredient: Tilapia Fillets

Nutrition benefits: Fish, such as tilapia, is high in protein but low in fat and relatively low in calories, making it a good food choice for supporting weight management. Tilapia is virtually free of saturated fat, making it a better choice for supporting cardiovascular health. It is a nutrient-dense food and scores a high 82 on the Nuval™ Nutrition Scoring System at Meijer.

Money Saving Tip: This versatile, mild tasting fish can be used in many recipes and takes minutes to prepare. Look for sales and buy extra bags of frozen fillets for future meals. Pick up Meijer Seafood 1,2,3 recipe cards in the seafood department for quick and easy ways to CHOOSE, SEASON and COOK healthy seafood dishes.

Baked Tilapia with Brown Butter - From the Meijer Seafood 1,2,3 recipe series

Makes 4 servings

4 (5-oz.) tilapia fillets - $5.99

1 tbsp. fresh lemon juice - $0.17

1 tbsp. Meijer unsalted butter - $0.11

1 tbsp. Meijer sliced almonds, toasted - $.21

1. CHOOSE - 4 (5-oz) tilapia fillets.

2. SEASON - tilapia with salt and pepper to taste. Drizzle with lemon juice. Place tilapia in baking dish coated with nonstick cooking spray.

3. COOK - Preheat oven to 425°F. Bake 8 to 10 minutes or until fish flakes easily with fork. Meanwhile, in a small skillet melt butter over low heat until foamy and begins to brown, about 3 to 4 minutes. Strain into a small bowl. Drizzle butter over tilapia, sprinkle with almonds, and serve.

Nutrition information per serving: Calories: 180, Total fat: 7g, Cholesterol: 80mg, Sodium: 80mg, Carbohydrate: 1g, Fiber: 0g, Protein: 28g.

Serve with:

Asparagus Spears - $1.06

Baked Potatoes - $0.83

Low Fat Milk - $0.62

Total Cost: $8.99

Tilapia Fish Tacos

Makes 4 servings (2 tacos each)

4 tilapia fillets - $3.99

1 tbsp. Meijer olive oil - on hand

Juice of 1 fresh lime - $0.33

1 tbsp. McCormick cumin - on hand

2 tbsp. southwest seasoning - $0.75

8 Meijer corn tortillas - $0.66

Top with:

Cole slaw mix - $0.75

Shredded cheese - $1.25

Mango salsa - $1.49

Minced onion - $0.15

Reduced fat sour cream - $0.35

1. Heat a nonstick pan to medium high and add the oil and tilapia fillets.

2. Season top of fillets with half the lime juice, cumin and southwest seasoning. Cook for approx. 3 minutes and turn fillets over. Season other side with lime juice, cumin and southwest seasoning. Cook 3-4 more minutes until done. (Fillets should flake easily with fork).

3. Warm tortillas in the microwave and fill tortillas with a portion of fish and desired toppings.

Approximate nutrition information per serving (2 tacos): Calories: 456, Total fat: 19g, Cholesterol: 60mg, Sodium: 478mg, Carbohydrate: 42g, Fiber: 11g, Protein: 34g.

Total Cost: $9.72

Seafood is the ultimate fast and healthy food- and Meijer makes it simple.

Seafood 1-2-3

1. Choose your seafood

2. Season as desired

3. Cook at 450 degrees for 10 minutes per inch of thickness

Choose

Choosing is simple-just select your fish based on your taste for texture and flavor.

Texture Flavor

Mild Moderate Full

Delicate, flaky Cod Lake Perch

Haddock Whitefish