15 Minute Tilapia

Vitamin C is an essential micronutrient that supports various cellular functions of our immune system. A lack of vitamin C can make you more prone to getting sick. This plan provides vitamin C from whole food sources like strawberries, oranges, grapefruit, apples, and Brussels sprouts. Zinc is an essential mineral critical for immune function. Even a mild to moderate zinc deficiency can impair immune function and increase the risk of respiratory infections. You can find zinc sources in this meal plan from beef, legumes, nuts, seeds, and chicken.

Vitamin A is a fat-soluble antioxidant involved in the cellular immune response and provides enhanced defense against multiple infectious diseases. This meal plan is packed with vitamin A sources like tomato, sweet potato, tuna, egg, and dark leafy greens like spinach. These foods are paired with healthy fats to increase vitamin A absorption. Selenium is an essential mineral that is required for the function of almost every arm of the immune system.

My anti-inflammatory plan provides over 70 mcg of selenium by incorporating fish, eggs, beef, tuna, chicken, and spinach. Vitamin E is a powerful antioxidant that helps the body fight off infection. Diets high in vitamin E improve cellular immunity by protecting against cell damage. My program also incorporates vitamin E from almonds, salmon, tuna, and spinach.

Ingredients

• 1/2 cup Water

• 1 1/2 cup of Cherry Tomatoes

• 1/2 tsp Red Pepper Flakes

• 2 Tilapia Fillets

• Sea Salt & Black Pepper (to taste)

• 6 cups Baby Spinach

• 1 tbsp Extra Virgin Olive Oil

• 1/2 Lemon (juiced)

• 2 tbsps Capers

Directions

1. Add water to a skillet, place it over high heat and bring it to a boil. Add tomatoes and red pepper flakes. Set fish on top and season with sea salt and black pepper. Cover with a lid and cook for 3 minutes.

   
   

2. Remove lid and set the spinach on top of the tilapia. Cover again and let cook for another 2 minutes or until tilapia flakes with a fork. Use a slotted spoon to transfer the tilapia and vegetables to a plate. Turn off the heat.

   
   

3. In a bowl, combine the olive oil, lemon juice, and capers. Whisk with a fork.

   
   

4. Divide spinach and tomatoes between plates. Top with tilapia and drizzle with olive oil sauce. Season with more sea salt and black pepper if you so desire. Enjoy!