Tilapia with Almonds, sesamee green beans, mashed Hubbard Squash and tossed greens. Fresh bread and dipping sauce.

Tilapia is a great tasting fish and the price is really affordable. Norm's parents are coming for dinner and I want to make something that is quick, healthy and delicious. Tilapia with almonds is Matt's favorite fish dinner.
Ingredients:Tilapia 1 fillet per person
Flour
Grapeseed Oil
Sliced Almonds
Green beans
Soy Sauce
Sesame Seeds
1 Hubbard Squash                                                 Low fat Sour cream
Low fat milk                                                            Mixed Greens
Balsamic Vinegarette (BJ'S has a great one)    Fresh Parsley
Fresh Sliced colored Peppers                                  Lemon
Olive Oil                                                                    Parmesan Cheese
Rosemary                                                                Fresh Baked Bread

Start with the Hubbard Squash. I chose a big one because we have 5 people for dinner tonight. I usually serve 2-3 vegetables and do not have a starch other than fresh bread. Stick your fork in it a few times and put it in your microwave for 6 minutes. ( If you have small squash only microwave for 3-4 minutes). Then put on cookie sheet and bake in a 350 oven for 1 hour.  After an hour carefully cut open and scoop out the seeds, into the trash, and then scoop the squash into a small sauce pan. Add about 1/3 of cup of lowfat sour cream, mash adding milk until smooth. Season with salt and pepper. Heat quickly over burner before serving.

Wash and prepare your green beans. Leaving them slightly wet shake in a plastic bag with 1/4 cup of Sesame seeds. In a hot skillet put 1 tblsp. of Grapeseed oil and put your green beans in the hot oil. Cover while it cooks moving it around with your spatula. After 3 or so minutes the beans will be crispy but slightly cooked. Turn the heat off and add 2 tblsp of Soy Sauce. Cover and set aside while you prepare the rest of the meal. Heat quickly before serving.


The dipping sauce is really simple and it is good for you.
In a decorative small bowl add 3 tblsp. of Parmesan
grated cheese, add olive oil,fresh rosemary and  salt. Put
on the table.Cover your bread with tinfoil and put in the oven. The squash should be done by now, so turn the oven down to 260.

It is time to prepare your fish.Make
sure your fish is clean and dry.
On a paper plate cover the surface
with flour. Dip each filet in the flour
and stack on a plate. When all of the filets are ready to cook, heat 1 tblsp. of grapeseed oil in the pan and cook

the filets until each side is golden brown. Place on a rack over a cookie sheet in your warm oven. Be sure to replenish  the oil each time you put a new filet in the skillet.

While your fish is warming, melt 2 tblsp of butter in a small pan. Add 1/3 cup of almonds and cut parsley on top. Turn off the heat after 1 minute.
Slice your lemon.
Toss your salad.

Turn the heat onto your beans and squash.
Plate your salad first, then the fish, cover the fish with almonds and a slice of lemon. Add your warmed squash and green beans.




 Bon Apetite!

Be sure to make a toast or say a prayer.