Tag Archive: light fish


Well I’m making this one quick, taking a quick break to let everyone know how I did this week.

After being up a pound when i did a “spot check” weigh in Saturday morning (damn water retention), I was happy to see that I had lost 1.8lbs when I got on the scale this morning!   There’s nothing more motivating than seeing those numbers on the scale drop! 

This morning I was thinking about food.  I am learning that in order for me to succeed, I had to adapt a whole new way of thinking about food.  As I am more conscious of everything that goes in my mouth, I find myself noticing now that sometimes I eat when i am stressed.  I’m sure NO ONE can relate…lol yeah right,   I guess food always brings me comfort, and in those situations the worse for me the better I feel.  Twice this weekend I stopped myself from grabbing something bad for me just because I wanted it, or just because I thought it would make me happy.  Instead I’m focusing on how happy I will be when I hit my goal, reminding myself that all that food is going to do is prolong my goal, and that is one thing I am not willing to do again!

So let’s get it in this week…drink that water, hit the gym, I know I will be!


Prep Time: 5 minutes

Cook Time:  10 Minutes

Servings: 4

WW Points: 2 Per Serving


1 Bag (1lb) Tilapia Loins, thawed (or any firm white fish)

Butter Flavored Cooking Spray

1 tsp Canola Oil

Perfect Pinch Cajun Seasoning


Wash tilapia loins and pat dry with paper towels.  Arrange on plate or pan in single layer.

Spray one side of fish with butter flavored cooking spray to coat. (In traditional blackened fish, the meat is dipped in butter, then in spices, so this was my trade off.)

Sprinkle fish liberally on top of butter flavored spray until fish is completely covered.  Seasoning can also be poured onto a plate, and the fish dredged in it, but I find this way easier.  You can add more or less, depending on the level of spice you want.  Lightly pat the seasoning into the fish, turn, and repeat on other side, spraying first with butter flavored spray.

Heat heavy non-stick or cast iron pan over medium high heat.  When pan is hot, add canola oil, and a couple sprays of butter flavored cooking spray.  Add fish, and cover pan. 

Cook over medium high heat, about 5-7 minutes per side, turning when seasoning is blackened to a nice crust.  When fish has been flipped, if it seems to be cooking too quickly, you can lower heat slightly and cover again for a minute or two, depending on the thickness of your fish.

When fish feels firm to the touch, remove from heat and serve immediately.

Food is on my brain right now.  But it’s a good thing, because this new weight loss lifestyle is really making me stretch my culinary imagination.  I’ve always loved to cook, just never cared too much how healthy my food was, as long as it tasted good.

Now that my focus is on health, I’m always looking for the most delicious ways to eat the stuff that’s good for me.  Protein is a major thing for any dieter.  Not only will it help you build muscle, but it fills you up.  And if you are anything like myself, you’re just a carnivore to begin with, and would die without MEEEAT!

I’m finding the lightest protein comes in the form of white fish and other shellfish such as shrimp.  I’ve fallen madly in love with tilapia loins.  I bought them the first time thinking that they would taste pretty much like a filet of tilapia did.  When I opened them for the first time, I was surprised how thick, pretty, and white they were.  I cooked them up in my favorite diet way, blackened (recipe to follow), and was in love.  When I say i could eat them every day, I mean I would eat them and savor them.

For someone not to fond of anything that tastes fishy, these loins are a perfect selection.  There’s no skin, bones, or anything yucky, and they have a clean light taste that really just absorbs whatever flavors you add to it.  The other plus is that it cooks up firm and flaky.  I personally am not a fan of mushy or overly dry fish, and this cut cooks to perfection!

The best part, you ask?  A 4oz portion is only 2 Weight Watchers points!  With a protein that low in points, you can have a good sized portion and feel really satisfied!  I highly suggest, no BEG, that you try the delicious Blackened Tilapia Recipe that I will feature next, but I know this cut of fish will be great however you prepare it!

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