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Fish is a good source of protein and, unlike fatty meat products, it’s not high in saturated fat.  Fish is also a good source of omega-3 fatty acids. Omega-3 fatty acids benefit the heart of healthy people, and those at high risk of or who have cardiovascular disease.  Research has shown that omega-3 fatty acids decrease risk of arrhythmias (abnormal heartbeats), which can lead to sudden death. Omega-3 fatty acids also decrease triglyceride levels, slow the growth rate of atherosclerotic plaque, and lower blood pressure.


Pan-Fried Tilapia

Prep Time: 5 minutes

Cooking Time: 10 minutes

Yield: 2 servings


  • 2 8-ounce tilapia fillets
  • 1/2 pound fresh shiitake mushrooms, sliced thinly
  • 3 stalks scallions, sliced thinly
  • 1 teaspoon fresh sage (optional)
  • 1 teaspoon grated lemon peel
  • 5 teaspoons olive oil
  • Salt and pepper to taste



  1. In a skillet, heat oil and sage and cook fish 2-3 minutes on each side. Remove from pan.
  2. Add shiitake mushrooms.
  3. Cook for another 2 or 3 minutes.
  4. Remove from heat, place mushrooms over fillets and sprinkle with lemon peel.
  5. Garnish with scallions. Serve and enjoy!


Lisa Landman is a fitness and health guru. Learn more about her professional work or check out her Twitter!