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Eat Well Edition - Pilates Teachers Favorite Recipes - Tilapia Sensation


Eat Well Edition - Pilates Teachers Favorite Recipes - Tilapia Sensation

Westwood Pilates

Mela’s Tilapia Sensation

By Mela Debiase

I have spent years trying to listen to my body and figure out what foods my body likes best, and which ones don’t make me feel good. I have a sensitive digestive system and have found eating whole foods cooked at home is always best.  This can be hard when you lead a busy lifestyle, so my partner and I always seek out quick and easy cooking options.  This recipe is a big favorite in my household (the cats love it too!),  it’s super quick and easy to throw together and an absolute TASTE SENSATION!  It’s safe for my sensitive tummy, yet has an array of flavor and is always a hit with dinner guests. I try to stay away from sugar, but if you want to be a little naughty you can use candied walnuts or pecans.  If you want to add some carbs to this meal I recommend Basmati Rice seasoned with dill. Basmati has a low to medium glycemic index, meaning that energy is released at a slower, steadier rate leading to a more balanced level of energy.

When I’m having a bad tummy day I do also turn to Pilates to help make me feel better.  The rocking and rolling exercises are always good for your digestive system.  So try these to help out your digestion:  Rolling like a ball, Open Leg Rocker, Seal, The Roll Up, The roll over, neck pull and then a good old shoulder bridge always helps me stretch out the belly and open it up after all that rolling.

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(Serves 2)

2 TSP Coconut Oil

2 fillets of Tilapia

2 TSP Fresh squeezed Lemon juice

Salt and Pepper to taste

3-4 Oz of Baby Spinach

Fresh Basil

Fresh Mint

Fresh Cilantro

1/2 Cup Walnuts or Pecans

2 TPS Extra Virgin Olive Oil

Balsamic glaze

Optional Ingredients:

Basmati rice with dill seasoning.


1) Heat the Coconut oil in a skillet. Sear the Tilapia on a medium to high heat for approx. 8 minutes or until fish is cooked in the middle.  Season with lemon juice, salt and pepper to taste, flipping the fish halfway.  

2) While the fish is cooking prepare the salad directly on the serving plate.  I just layer the everything on top of each other, so first the baby spinach then the herbs and nuts on top. I like to use a lot of fresh herbs, but add these based on your taste.  Drizzle the Olive Oil over the salad. 

3) Once the fish is cooked, place on top and drizzle the balsamic glaze across the fish and salad in a zig zag.

If you choose to add rice, I recommend putting the fish on top of the rice instead of the salad and spreading that delicious balsamic glaze all around!