One Pan Seared Tilapia, Broccoli and Red Skinned Potatoes

Table for one, please.  It is a weekend night, and everyone is gone….  No extra hungry little mouths to feed, no extra sides to add for the big guy, and no complaints from the peanut gallery on whatever I am serving.  What’s a skinny chick to do with all of this foodie tranquility?  I do NOT turn to take-out, which leaves my body with a horrendous case of buyer’s remorse the next morning.  Instead, I chose to cook a very large pan of seared fresh fish and vegetables entirely for myself, using a method that requires as little clean-up afterwards as possible.  And I drink!

The beauty of white fish is that it is so light in calories, I am able to eat twice as much.  Those who read this blog know it that is always the goal to my Easy Skinny Life.  Bulk up my meals without bulking up myself.  (By the way, do not eat double portions of white fish at a restaurant since it is typically bathed in butter and oil behind the scenes, but at home, have at it)!

The seared red skinned potatoes sprinkled with sea salt really satisfy my salty French fry craving.  To me, this healthy version tastes even better than fried, since the potatoes are mixed in with the meal’s juices and spices.

The tiniest bit of butter in this recipe aids in the beautiful browning of the potatoes and fish, while adding a hint of flavor to the olive oil.

I used ground Turmeric as a spice for an added Skinny bonus:  It is a powerful anti-inflammatory spice to aid in weight management, along with its other health benefits.

One Pan Seared Tilapia, Broccoli and Red Skinned Potatoes Recipe:


  • Two 3oz-4oz Tilapia filets per serving
  • 4-5 small Red Skinned Potatoes chopped per serving
  • Fresh broccoli
  • Brussels sprouts
  • Olive oil – 2 tbsp
  • Butter – 1 tbsp
  • Ground Turmeric spice
  • Ground Black Pepper


  • Add olive oil and 1/2 tbsp of butter to large pan on medium-high heat.
  • Sear potatoes for several minutes, flipping often.
  • Reduce heat to medium and add broccoli and brussels sprouts.  Cover and cook for 30 minutes, turning several times.  Drink your wine!
  • Place vegetables on a plate.  Add 1/2 tbsp butter and sear the fish on each side on medium-high heat.  Cook for several minutes until flakey.
  • Do a quick trade:  Place fish on a plate, add the vegetables to the pan, and then top it off with the fish.  Cook several minutes.

I fixed one and a half servings of fish and potatoes — 2 filets and 2/3 of the vegetables for a 530 calorie dinner, plus 100 calories from my big glass of wine, for a total of 630 calories.

I boxed and saved 1 filet with 1/3 of the vegetables for to take for lunch tomorrow!  Perfect.





This entry was posted in Main Course Recipes, Recipes and tagged , , , . Bookmark the permalink.

Comment with Facebook

14 Responses to One Pan Seared Tilapia, Broccoli and Red Skinned Potatoes

  1. Healthy with the veg served together. Turmeric is a must for me, I add this for almost everything, fried fish, curries, stir-fried veges and plenty more. For Indian cooking, its like the most important ingredient.

  2. Thanks, Nava. The health benefits of Turmeric are far-reaching! It’s a skinny must.

  3. Kelly says:

    Wow this looks absolutely delicious, what a great healthy recipe! :)

  4. Thanks Kelly, and it was wonderful to be able to eat SO much and stay on the skinny track!

  5. Joanne says:

    Wonderful recipe. Tilapia is such and easy fish and it’s light without any fishy taste. Great job!

  6. Love it! Tilapia with these veggies … great call!

  7. Kita says:

    Loving the tilapia with the hearty potatoes and broccoli to go with it. Looks like a perfect meal. Filling and delicious.

  8. This is healthy as can be!! Looks beautiful and delicious!

  9. Pingback: Top 10 Skinny Recipes, Rules and Posts for an Easy Skinny Life | Easy Skinny Life

  10. Pingback:     Here ar… « closephysicaltherapy

Leave a Reply

Your email address will not be published.