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Lemon Rosemary Tilapia

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This is a sponsored post written by me on behalf of Seafood Nutrition Partnership. All opinions are 100% mine.

The perfect way to add some great Omega-3s to your diet and celebrate National Seafood Month is with this Lemon Rosemary Tilapia. Lemon Rosemary Tilapia

This month I’m teaming up with the Seafood Nutrition Partnership and taking the Healthy Heart Pledge by sharing a lighter way to do dinner!

As a kid, I just could not really gain a taste for fish. I would always say that I didn’t like fish and rarely ever ate it. Then, as I learned to cook many years ago I discovered it was not that I didn’t like fish, it just had to be prepared a certain way. My mom always steamed fish. Honestly, I don’t really like any type of meat cooked with a steam method, so once I learned how to prepare fish the way I like it, I found that I really love it.

Lemon Rosemary Tilapia

I typically will either grill or pan sear fish now with a variety of spices or seasonings. I decided to pan sear tilapia recently after glazing it with a mixture of lemon juice, rosemary, and olive oil. It was such a refreshing and light dinner, topped over a salad. I added a light dressing to it too that enhanced the flavors as well.

Lemon Rosemary Tilapia

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Lemon Rosemary Tilapia

Yield: 4


  • 4 6oz Tilapia Fillets, Boneless
  • 1/4 Cup Olive Oil
  • 1/2 Lemon
  • 1 Tbsp Rosemary
  • 1 Tsp Parsley
  • 1 Tsp Garlic Salt


  1. Defrost the fillets and set aside.
  2. Mix together the olive oil, juice from 1/2 a lemon, rosemary, parsley, and garlic salt.
  3. Brush it on each side of the fillet.
  4. Pan sear the fillet in a cast iron pan that is coasted with non-stick cooking spray.
  5. Let it cook for 5 minutes on each side or until easily flakes with a fork.
  6. Serve topped over salad or sides of your choice.

Lemon Rosemary Tilapia

This past year, I’ve done a bit of an overhaul on my health between working out, changing my diet, and also doing some testing with my doctor, adding fish into my diet has been a much needed addition. Studies show that eating seafood twice a week helps support your heart and brain health and an estimated 50,000 deaths from heart disease and stroke are avoided per year by eating seafood.

Did you know that fact? I find it astounding to learn what just adding a few servings of fish each week to your diet can do to your overall health. Those Omega-3s are so needed for our bodies and brain development, fish the perfect source. Seafood is recommended at least twice a week by the USDA. If you haven’t taken the Healthy Heart Pledge, what are you waiting for? It’s simple to commit: you can Like Seafood Nutrition Partnership on Facebook, tweet using #HealthyHeartPledge to show you’re on board or sign-up here, Healthy Heart Pledge.

Lemon Rosemary Tilapia

My suggestion is to find the way that you prefer it to be cooked and experiment. It’s always fun to work with different spices and see what flavors are fitting for your taste.

Do you eat seafood twice a week? If not, now is the time to start! Let this recipe get those wheels turning and head on into the kitchen. Also, be sure to enter the Seafood Nutrition Partnership 2016 Recipe Sweepstakes until October 21.  You could be a lucky winner of a $250 gift card just by sharing your recipe with #SNPSweepstakes and #HealthyHeartPledge on Instagram or Twitter, by sharing your recipe!

Giveaway Information:

Participate in the recipe sweepstakes (Enter the Seafood Nutrition Partnership 2016 Recipe Sweepstakes, A total of ten winners will be randomly selected in accordance with the Sweepstakes Schedule to win a $250 gift card. You can submit one entry per day. We’ll announce winners at and on Instagram and Twitter. NO PURCHASE NECESSARY. Ends on 10/21/16. Open to legal residents of the 50 U.S. and D.C., 18 and older. For Official Rules, including odds, and prize descriptions, visit [].  Void where prohibited


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2 Responses to “Lemon Rosemary Tilapia”

  1. Michelleposted October 5, 2016 at 11:39 pm

    Oh my goodness, I am seriously making this. I love that you paired it over salad. I am really cleaning up my meal planning and this would be perfect.


  2. Tami Quallsposted October 7, 2016 at 3:42 pm

    We’ve been told to add fish to our diet. I’ve tried making tilapia before but it turned out bland. This recipe just might be the solution.


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