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

Ingredients:

• 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

Directions:

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!