Roasted Sweet Potatoes and Tilapia Fillets

One of the biggest health changes we have made in our family meals is eating more fish.  I have proclaimed Monday nights as Seafood Mondays.  This helps keep me from reverting back to my favorite standby--chicken.  Because I didn't grow up eating fish very frequently, I don't have a ton of recipes stored up and I was initially a bit intimidated because I didn't know how to cook it.  But, I have been won over by frozen fish and here is why:

1. Frozen fish comes individually wrapped, pre-portioned, and in large bags that are on sale often.  This makes getting the exact portions I want out of the freezer quick and easy.
2. It cooks fast!  And for some reason, I never want to make dinner on Monday nights so the quick preparation makes for less time in the kitchen.
3. My three year old loves it!  I actually have to make an extra portion for him.  What more encouragement does a mom need to keep cooking a meal?
4. It's low in calories so it can be paired with higher calorie sides and still make for a healthy meal.

Today's Seasoned Tilapia Fillets is about as simple as it gets and are served with roasted glazed sweet potatoes and salad.

Seasoned Tilapia Fillets Recipe:

Ingredients
4, 4oz Tillapia Fillets
1/2 tsp Kosher Salt or Sea Salt

1/2 tsp Ground Black Pepper
1/2 tsp Mrs. Dash Garlic & Herb Seasoning

Directions

1. Thaw fish completely. Place on broiler pan sprayed with non-stick cooking spray. 
2. Mix Salt, Pepper, and Mrs. Dash Seasoning together in a small bowl and sprinkle evenly over fish fillets.
3. Broil in pre-heated oven, 3-5 inches from heat source for 8 minutes or until fish flakes easily, turning once halfway through cook time.

Now on to the sweet potatoes.  These pair excellently with the fish and taste WONDERFUL!!!

We call these treat potatoes in our house....they are a big hit with the whole family.

Recipe for Roasted Glazed Sweet Potatoes

Ingredients
4 cups Sweet Potato, diced (about 2 medium)

1 tbsp Extra Virgin Olive Oil
2 tbsp Honey
1 tsp Cinnamon1/2 tsp Seasoned Salt

Directions

Cut sweet potatoes into 1 inch chunks. Put in a bowl and drizzle with olive oil. Stir until well coated. 

Spray a pan (stoneware or dark cookie sheet works best) with cooking spray

Roast sweet potatoes at 425 degrees for 20-30 minutes, turning occasionally, until they reach desired crispness.

Meanwhile in large bowl, mix cinnamon, honey and seasoning salt. When potatoes come out of oven stir honey mixture with potatoes until potatoes are covered.

Hint: The crisper the potatoes the less they will mush when you stir them with the honey mixture.  I let mine get as crispy as they will get without burning before I pull them out of the oven.

Makes about 4- 1 cup servings

To round out this meal, I serve salad greens with homemade Balsamic-Orange Dressing that comes together in a flash.  

To include this meal as part of a 1600 calorie meal plan, here are some meal ideas:

Breakfast: 403 Calories

1 cup Greek or Plain lowfat yogurt stirred with -Save $0.60 on 2 cups Greek Yogurt

1 Tablespoon natural peanut butter

1 banana sliced

3/4 cup Kashi Go Lean Crisp- Save $1.00

Snack: 145 Calories

1 Whole Wheat Bagel thin

1 Wedge light Laughing Cow Cheese

Lunch: 513 Calories

1 1/2 Cheese Quesadillas 

Black Bean Dip

Matchstick Carrots

Snack: 80 Calories

Apple

Dinner: 454 Calories

Simple Seasoned Tilapia Fillets

Glazed Sweet Potatoes

Spring Greens with Balsamic-Orange Dressing

Total Calories: 1595