Lemon Chive Broiled Tilapia with a Greek Yogurt, Lemon & Chive Sauce

Hi there! Two posts in one day- you lucky ducks! I also realized it’s a little ironic that I posted a workout for you first, and then a healthy meal idea. Maybe you should try both, in that order ūüėČ

Since I am not teaching Dynamax this session ( ūüė¶ ), I now have Monday AND Tuesday nights off from teaching. I almost don’t know what to do with myself now that I have all this extra time! Luckily, I am very good at filling up an open schedule, so I certainly haven’t been bored yet. I had to work from home on Monday since we had plumbers coming (came back to the apartment on Sunday and realized we had no hot water- lovely), which was actually a really nice way to start the week. Saving the 1-1.5 hours in commuting is such a wonderful thing.

After I finished working, I went for a 40 minute run (4.62 miles- nothing too fast, but it felt good!) and then did about 30 minutes of strength and core when I got back to my apartment. I had gone to the grocery store during my lunch break to pick up 3 essentials for the dinner I had planned to make: fish, chives, Greek plain yogurt, so once I finished my workout and took a shower, I got right to work! This meal came together really quickly, so it is a perfect weeknight meal to make!

006

Lemon Chive Broiled Tilapia w/a Greek Yogurt, Lemon & Chive Sauce

Ingredients

  • Fresh Tilapia (or any fish of your choosing)- I got a small filet since it was just for me and I didn’t want a lot of leftovers- it was about .3 lbs.
  • 1 lemon
  • Chives (side note: all weekend my dad kept reminding me to take some fresh chives from his garden, yet what was the one thing all 3 of us forgot to pack up for me? The stupid chives. It seriously pained me to have to pay $2 for a package of chives when I knew my dad had SO many for me!)
  • 2% Greek Plain Yogurt (they didn’t have 0%, but the thickness of the 2% was actually great)- I used 1/4 cup
  • 1/4-1/2 large onion
  • 1 small summer squash (this was REALLY small, but perfect for my meal!)
  • 1 box of Near East Quinoa Blend (mine was the Rosemary and Olive Oil)
  • Sea Salt
  • Pepper008

Directions

1. Cook the quinoa according to the back of the package. While that is cooking, cut up your onions and summer squash and saute¬†those in a pan. I used a little bit of EVOO, salt and pepper (no wine since I didn’t have any- the horrors!).

2. Prepare your fish: I rubbed a small amount of EVOO on the fish, sprinkled some sea salt and pepper, topped it with 3 lemon slices & a few squirts of lemon juice that I had in the fridge, and finally, about 1-1.5 tsp chopped chives. I placed it in the oven and broiled it until it was white and flakey (about 5-7 mins).

0093. While the quinoa, veggies and fish are cooking, prepare your sauce. I used about 1/4 cup 2% Greek plain yogurt, juice from the remainder of the lemon that I took slices from for the fish, few shakes of salt & pepper, and about 1- 1.5 tsp chopped chives. I mixed it up well and let it sit.

010

4. When the fish is done, remove from the oven. Your veggies and quinoa should also be done, so add the veggies right into the quinoa and mix well.

012

011

5. Serve up some of both, top with sauce and enjoy! I also made a small side salad to go with this meal and it was perfect!

014

Mind you, this was my FIRST time cooking a fish meal other than something simple like shrimp, so I was pretty nervous about how it would turn out.¬† No worries, though, I was pleasantly surprised with the flavor of the fish and how easy it is to cook! Normally, I get carried away in the kitchen and end up spending so much time on what I am making, but not on Monday night-¬†I was finished before I knew it (maybe that is in part to not drinking wine while I was cooking… maybe that’s what drags out the process ūüėČ ). I can’t wait to use the leftover quinoa and veggie mixture to top my salads with… and maybe even use the “sauce” as my dressing?!

Don’t like fish? I think you could do the same thing, but use chicken instead! Obviously you’d have to bake the chicken and not broil it, but I think it would still be delicious!

Questions for you: Do you like fish? What is your favorite kind?

Advertisements

Wednesday Workout Time! Full Body Circuit Workout

Hi! Wednesday’s are wonderful because once they are over, you know you are so much closer to the weekend!

Remember how I said how I taught some pretty tough workouts last week? I thought it would only be fair for me to share one with you, right?!

I taught this in my UXF class on Wednesday and it.was.awesome!

Full Body Circuit Workout

I liked this workout because it never got boring and even though there were some things I really dreaded (weighted burpees and weighted jump squats), there were lots of things I really liked (Lunge w/oblique twist and monkey sit with biceps curls), which made it go by really quickly! We got through 3 rounds, including a warm up and a few extra abs at the end. For the 3rd round, I did drop it down to 45 seconds instead of 60 to save some time.

007

For the weighted burpees, refer to the top two pictures above. Crab walk is bottom left and monkey sit with biceps curls is bottom right.

Couple of notes:

  • Weighted jump squats- you can either hold the weights by your sides and do small jumps, or you can just hold one weight with both hands and squat, touch it to the ground and when you jump up, push the weight up over your head to get that extra big reach.¬† If jumping is too much, just squat with the weights!
  • Double Knee Strikes- this is a Dynamax move:) This¬†YouTube video shows the first part, but instead of throwing the ball after the 2 single knee strikes, bring both knees into your chest, then start over!
  • Wide leg lifts- instead of holding your legs/feet/heels together when you lift and lower your legs, bring them into a wide V. This works your obliques more!

I think that about covers it! As always, let me know if you have more questions:)

Questions for you: Ever done any of these moves before? Do you prefer to lift heavier weights for a small amount of reps? Or light weights for lots of reps?