any healthy good recipes for chicken and fish?

Question

yup trying to eat 6 small meals a day but running out of ideas on what to make i mainly eat chicken breast and tilapia along with a crap load of veggies and fruit
and dont worry i do know how to cook so any recipe is fine

thanks for your replies

Answer 1

Lemon Chicken

1 pound (4 pieces) boneless, skinless chicken breasts
1/4 cup all-purpose flour
1 teaspoon baking soda
1/4 teaspoon ground red pepper (more if desired)
2 egg whites
2 teaspoons water

Lemon Sauce:
1/3 cup fat-free, reduced sodium chicken broth
1/4 cup sugar
2 tablespoons grated lemon peel
1/2 cup lemon juice (juice of 3 lemons)
2 tablespoons rice vinegar
2 tablespoons light corn syrup
1 clove garlic, finely chopped
Salt and pepper to taste
2 teaspoons corn starch
2 teaspoons cold water

Heat oven to 450 degrees. Spray a baking sheet with nonstick cooking spray. Cut each chicken breast in half lengthwise. Mix flour, baking soda and red pepper in a plastic bag. Combine egg whites and water in a medium bowl and mix well.

Dip chicken, one piece at a time, into the egg white mixture. Place in plastic bag with flour and shake to lightly coat. Place on baking sheet. Repeat with remaining chicken pieces. Bake uncovered for about 20-25 minutes or until chicken is no longer pink in center.

Prepare sauce when chicken is almost done baking. Combine all sauce ingredients except water and cornstarch in a small saucepan. Heat over medium high heat until it reaches a light boil, stirring occasionally. Combine cornstarch and cold water and mix well. Gradually add cornstarch mixture to the sauce, stirring constantly to avoid clumping. Heat until sauce thickens. Additional cornstarch can be added to create a thicker sauce.

Cut each chicken breast diagonally into slices. Pour lemon sauce over chicken and serve.

Tilapia in Orange Sauce

3 tbsp. flour mixed with salt and pepper to taste
4 (4-oz.) tilapia fillets
2 tbsp. canola oil
1/4 cup minced shallots
1 orange, peeled and separated into sections
1/2 red bell pepper, roasted and minced


Lightly dredge the tilapia fillets in the seasoned flour. Pat off any excess and set aside.

In a large skillet, heat canola oil over high heat. Brown the tilapia on each side for 3 to 4 minutes, until fish flakes with a fork. Remove fish and place on ovenproof platter. Place in a warm oven while making the orange sauce.

Preparing orange sauce: use the same skillet used to brown the tilapia, placed over medium heat. Cook shallots until wilted, approximately 2 minutes. Add the orange sections and stir. Cook for approximately 3 minutes. Add the bell pepper to sauce mix and stir.

Remove fish from the oven and pour orange sauce over the fillets. Serve immediately.

Answer 2

Spice it up with some salt-free seasonings. I made jerk chicken last night with rice and black beans with peppered green beans. Curry is a good choice too, pay the extra 50 cents for McCormik curry seasoning, it doesn't have a crap load of extra stuff in it and you don't need alot. Turn the drippings into a gravy by adding about a tablespoon of flour (much more and it gets too thick) and use about a quarter of a cup over the meat and rice.

Wild salmon, mahi mahi/dolphin, and cod are some good alternative fish choices. I don't particurlarly like cod but alot of people do. Salmon and mahi mahi are particularly good steamed.

Try steaming your vegetables if you purchase them fresh or frozen. Stay away from canned vegetables because the solution they use to can them contains alot of salt.

If you use salt, use sea salt as it's less likely to cause a rise in blood pressure in salt sensitive people.

Answer 3

Salmon -- Grill or Broil

Put a pat of butter on top, season with salt and pepper and a little tarragon. Cook until opaque. Top with lemon if you like.

What about a chicken stir fry? Bunch of veggies, maybe some brown rice and a little teriaki or soy sauce for flavor.

Answer 4

My advice- always have balanced, containing both veg, & non veg. food.