Baked Tilapia

Baked tilapia is very easy to prepare and is healthy for the people who loves fried fish.This is another way of having crispy fish  with out frying  but have all the flavor.Just take tilapia fillet and  season it with salt and pepper and drizzle it with olive oil and place it on bread crumbs  and then bake it on a cooling rack on a cookie sheet.






Ingredients
4 tilapia fillet
1 tablespoon olive oil
salt  to taste
1 tablespoon black pepper
1 cup bread crumbs
1 tablespoon ground flax seeds
1 teaspoon chili flakes

Method
1.Pat dry fish, season it with salt and pepper and olive  oil.
2. Make a mixture with bread crumbs,flax seed with chili flakes and salt and 1/2 teaspoon pepper.Place the fish in the bread crumbs .
3.Place a cooling rack on top of a cookie sheet and then put the fish on the cooling rack.
4.Place it on a preheated oven and bake it until cooked through about 15 minutes,
5 Serve it statue kale or fires.Enjoy

Bulgar Wheat and Bean salad

Bulgar wheat is very simple to prepare and is good for people who likes to watch their waist size because this salad really fills you up for a long time.Just soak wheat with boiling water ,cover and let it rest for about 15 minutes,then prick it with a fork and add what ever veggies you like to eat with orange juice and olive oil. This salad can be eaten at room temperature  either as a snack or for lunch .





Ingredients
1 cup Bulgar wheat  soaked in hot water
1/8 cup pistachios  finely chopped
1 tablespoon raisins
1/4 cup red kidney beans
salt to taste
1 tablespoon black pepper
4 tablespoon freshly squeezed orange juice
4 tablespoon olive oil
1/4 cup chopped olives

Method
  Mix everything  in the soaked Bulgar wheat in a bowl cover and let it rest for 5 minutes  before serving.