Heart Healthy

Healthy Hearts start in the kitchen.

Can healthy and delicious food go hand-in-hand? Absolutely. Great flavors don't have to be high in salt and fat, time consuming or complicated. Our heart healthy recipes are perfect examples. Whether you're the picture of fitness or trying to make some lifestyle changes, you'll find inspiration here.

Using in-season foods, smart seasonings and simple cooking methods the let flavors shine through, each dish is sure to be a real crowd- and heart-pleaser.

Grilled Tilapia with Basil Citrus Sauce

Recipe Summary:
Course:  Meals
Products:  Grills
Ingredients

Recommended Hamilton Beach® Product:  Food Choppers

Indoor Grills

  • 1 teaspoon lemon pepper seasoning
  • 1 garlic clove, peeled
  • 2 pieces fresh lemon peel, white pith removed
  • ¼ cup fresh basil leaves (reserve a few leaves for garnish)
  • 1 tablespoon fresh squeezed lemon juice
  • 1 tablespoon fresh squeezed lime juice
  • 1 tablespoon Dijon mustard
  • ½ teaspoon freshly ground pepper
  • 3 tablespoons extra virgin olive oil
  • 4 fresh tilapia filets
  • 1 teaspoon extra virgin olive oil, to drizzle on fish
Directions
  1. Place lemon peel and garlic clove in chopper. Pulse until finely chopped.
  2. Add basil leaves to chopper with garlic and pulse until basil is chopped.
  3. Add lemon juice, lime juice and Dijon mustard to chopper. Pulse until combined.
  4. Add 3 tablespoons olive oil to chopper and pulse until mixture is smooth. Set aside.
  5. Prepare fish by drizzling with 1 teaspoon of olive oil and season with lemon pepper.
  6. Grill or broil for approximately 2 minutes per side, depending on thickness, or until fish is opaque in color and flakes easily.
  7. Drizzle with Basil Citrus Sauce and garnish with reserved basil leaves. Serve immediately.

Visit www.foodsafety.gov for more information about internal food temperatures and doneness.
 
Nutritional Information: (Based on Individual Serving: 5 oz.) • Calories: 250 • Total Fat: 14g • Saturated: 2.5g • Cholesterol: 70g • Sodium: 170mg • Carbohydrates: 2g • Dietary Fiber: 0g • Sugars: 0g • Protein: 29g

Serves: 4

Note: This recipe was developed by Hamilton Beach Brands, Inc.

 

© 2008 Hamilton Beach Brands, Inc. Trademarks by Hamilton Beach Brands, Inc. All rights reserved.
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