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Dont underestimate the power of fish. Some people like it, some people dont like it because of the smell. I, personally, love it because of far more wonderful benefits fish can offer to your body.

Eating fish, helps to reduce risk of developing heart disease. Wonderful Omega-3 Fatty Acids help to break down protein that is needed to grow muscle and help our normal functioning of the brain. Currently, American Heart Association suggest that we eat fish at least twice a week. Scientists remind us that not all varieties of fish are rich in omega-3 fatty acids. Preference should be given mackerel, unsalted herring, sardines, salmon. One must also consider that many useful qualities are destroyed when frying fish.

Last week I chose to cook Tilapia Fillets, because they are low-calorie, low-fat, and high on protein. The fillets is easy to cook (toal 30 minutes) and can be served with any of your favorite vegetables.

b2ap3 thumbnail fish

Ingredients (6 servings = 6 fillets):

Ingridients Calories Fat (g) Carbs (g) Protein (g)
Tilapia Fillets (1 fillets) 97 1 1 21
Spices 0.03 0 0 0
Lemon (0.5 fruit) 1.3 0.015 0.45 0.05
Total (per serving) 98.33 1.015 1.45 21.05


b2ap3 thumbnail CIMG4640Go to your local store (Wallmart or Costco) and get Tilapia Fillets.

b2ap3 thumbnail CIMG4633Wash them. Then spray the pan with non sticky vergin oil and lay down evenly your fish.

b2ap3 thumbnail CIMG4635Cut lemon in half and squeeze it on top of your fillets.

b2ap3 thumbnail CIMG4636Add your favorite spices on top of your fillets: salt and pepper.
b2ap3 thumbnail CIMG4638Put your tray with fillets in the pre-heated oven to 375F.
b2ap3 thumbnail CIMG4639Set your timer to 25minutes. Cooking time can be somewhere in between of 15-25min.

b2ap3 thumbnail CIMG4642In 25 minutes remove your fillets from the oven and serve.

b2ap3 thumbnail CIMG4643Serving size is 1 fillet. However, due to goodness of these fillets, my each serving size was 2 fillets.
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Originally I am from Ukraine. Came to the US in 2005 with $1 in my pocket. I live in Salt Lake City, Utah. In 2009, I graduated from Utah Valley University, with a computer science major. I have worked for an x-ray company as an Applications Engineer or also known as a Technical Sales Engineer for 9 years. In 2015 I have started a new career adventure with FOSS North America as a Regional Sales Manager. Currently I am pursuing my MBA degree from the University of Utah (2016). Outside of work, I like swimming, blogging, traveling, movies, spending time with my friends and listening to music. I am a personable, dynamic and earnest. So far I've traveled to Ukraine, Russia, Portugal, England, Croatia, USA (California, Chicago, Massachusetts, New York, Florida, and a few other states). My curiosity does not stop there, so I continue traveling for work and pleasure. One of my favorite quotes: “Twenty years from now you will be more disappointed by the things that you didn't do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover.” - Mark Twain I have written a little poem about me: I can be sweet, I can be mean, I can see things, and say what I mean, I can pretend but deep within me I'm always Vitaliy, and always have been. If you would like to learn more about me, please don't hesitate to contact me. Regards, Vitaliy