Example Pescatarian Meal Plan
monday, tuesday, wednesday
Day Total Calories
Day Total Macros
83g
Carbs
84g
Protein
56g
Fat
Fiber
17g
Added Sugar
1g
breakfast @ 8:00 am
Edit Meal
Ingredients
2 Egg, large - 144 calories
1 Bell pepper, yellow, large - 50 calories
1 Peach - 59 calories
¼ tsp Everything bagel seasoning - 0 calories
Directions
- Spray pan with an oil spray.
- Crack eggs in a bowl and whisk with a fork.
- Scramble eggs on medium heat, top with seasoning.
- Slice bell pepper and peach.
- Arrange all foods on a plate.
lunch @ 12:30 pm
Edit Meal
Ingredients
1 Tuna, canned (1 can) - 120 calories
⅓ cup Cheese, crumbled, feta - 133 calories
1 Tbsp Pecans (Tbsp) - 47 calories
2 cups Leafy greens, spinach, raw - 14 calories
1 Bell pepper, green, medium - 27 calories
1 Tbsp Red wine vinegar (Tbsp) - 3 calories
¼ tsp Salt - 0 calories
Directions
- Chop bell pepper into medium-sized pieces.
- Combine all ingredients.
- No cheese? Use a dairy-free cheese or more nuts.
snack
Edit Meal
Ingredients
1 Serving of pretzels, 110 calories per serving - 110 calories
1 Tbsp Peanut butter, unsweetened (Tbsp) - 94 calories
Directions
- Dip pretzels in peanut butter.
- No nuts? Use a seed butter, e.g. sunflower seed butter.
- Gluten-free? Use gluten free pretzels.
dinner @ 7:30 pm
Edit Meal
Ingredients
2 cups Cauliflower rice, raw (already riced) - 76 calories
2 Tbsp Cream cheese, whipped (Tbsp) - 66 calories
¼ cup Cheese, shredded, cheddar - 114 calories
¼ cup Cheese, Parmesan, grated (cups) - 86 calories
⅛ tsp Garlic salt - 0 calories
Directions
- This recipe works best when making 2-3 servings at one time. So double or triple the ingredients above & portion into 2-3 servings.
- Spray pot with an oil spray.
- Stir fry cauli rice for 7 minutes, stirring frequently, on low heat.
- Add in the rest of the ingredients, stirring continuously.
- Make sure whole pot contents is heated through, serve immediately.
- Dairy free? Use dairy free cheeses or swap this meal out for something else you’d prefer.
thursday, friday
Day Total Calories
Day Total Macros
144g
Carbs
48g
Protein
58g
Fat
Fiber
40g
Added Sugar
—g
breakfast @ 8:00 am
Edit Meal
Ingredients
1 Banana - 105 calories
1 Egg, large - 72 calories
1 Tbsp Peanut butter, unsweetened (Tbsp) - 94 calories
¼ tsp Cinnamon - 0 calories
Directions
- Whisk banana and eggs. Add in cinnamon.
- Spray a non-stick pan with an oil spray
- Add small amount of batter to pan, flip when you can easily slide turner under it
- Make a sandwich with the PB or dip pieces of pancakes into the PB on the side
lunch @ 12:30 pm
Edit Meal
Ingredients
½ Cucumber, small - 16 calories
½ Bell pepper, red, medium - 19 calories
½ cup Tomatoes, grape - 16 calories
¼ Onion, red - 11 calories
⅓ cup Cheese, crumbled, feta - 133 calories
½ oz Olives, sliced - 25 calories
1 Tbsp Olive oil (Tbsp) - 119 calories
0.3 Tbsp Red wine vinegar (Tbsp) - 1 calories
¼ tsp Salt - 0 calories
¼ tsp Pepper, ground - 0 calories
¼ tsp Basil, dried - 0 calories
Directions
- Chop vegetables & mix together in a bowl with olives.
- Add in cheese, oil, vinegar, and seasonings. Mix.
- No dairy? Use avocado or more oil.
snack
Edit Meal
Ingredients
1 cup Carrots, baby - 45 calories
1 Cucumber, medium - 42 calories
¼ cup Guacamole - 105 calories
Directions
- Slice cucumber
- Dip veggies in guac
- Use a single-serving guac packet if easier
dinner @ 7:30 pm
Edit Meal
Ingredients
1 cup Lentils, cooked - 230 calories
½ Onion, yellow, large - 28 calories
1 cup Tomatoes, canned, crushed - 50 calories
½ Avocado, small - 117 calories
⅛ tsp Chili seasoning - 0 calories
⅛ tsp Cumin - 0 calories
⅛ tsp Garlic salt - 0 calories
¼ tsp Pepper, ground - 0 calories
Directions
- This recipe works best when making 2-3 servings at once. So double or triple the ingredients above, and then divide into two or three equal sized servings when ready to eat.
- Cook lentils as instructed on package, or buy pre-cooked (my preferred way!)
- Dice onion.
- Spray a pot with an oil spray.
- Cook onion for 4-5 minutes on medium-low heat.
- Add tomatoes, lentils, and spices into the pot.
- Simmer on low heat for at least 10 minutes.
- Top with avocado and serve.
saturday, sunday
Day Total Calories
Day Total Macros
79g
Carbs
64g
Protein
70g
Fat
Fiber
27g
Added Sugar
3g
breakfast @ 8:00 am
Edit Meal
Ingredients
1 Bread, thick, slice - 110 calories
1 Tbsp Peanut butter, unsweetened (Tbsp) - 94 calories
1 cup Raspberries, fresh - 64 calories
Directions
- In a bowl, mash ½ the berries with a fork until a jelly-like texture is achieved.
- Toast bread.
- Top with PB and raspberry jam.
- Have additional berries on the side.
- No nuts? Feel free to use any other nut/seed butter you prefer.
- Gluten free? Use gluten-free bread.
lunch @ 12:30 pm
Edit Meal
Ingredients
1 Avocado, small - 233 calories
½ cup Tomatoes, grape - 16 calories
2 oz Mozzarella balls, mini - 140 calories
¼ tsp Salt - 0 calories
¼ tsp Pepper, ground - 0 calories
¼ tsp Oregano - 0 calories
¼ tsp Basil, dried - 0 calories
1 Tbsp Balsamic glaze - 30 calories
Directions
- Slice mozzarella balls and tomatoes in halves
- Cut avocado in half, remove pit, scoop in salad
- Top with seasonings & drizzle with glaze
- No dairy? Use dairy free cheese, or drizzle with oil and balsamic glaze
snack
Edit Meal
Ingredients
1 Zucchini, medium - 33 calories
¼ cup Tomatoes, canned, crushed - 13 calories
⅓ cup Cheese, shredded, mozzarella - 112 calories
2 Tbsp Cheese, Parmesan, grated (Tbsp) - 34 calories
Directions
- Preheat oven to 400 degrees.
- Slice zucchini into coin shapes.
- Spray a pan with an oil spray.
- Stir fry zucchini for ~2 minutes.
- Remove from heat & add sauce and cheeses.
- Bake zucchini pizza bites for 4 minutes (alternatively you can use a toaster oven).
dinner @ 7:30 pm
Edit Meal
Ingredients
4 oz Tilapia - 120 calories
4 cups Leafy greens, bok choy, raw - 40 calories
1⅓ Tbsp Olive oil (Tbsp) - 159 calories
1 Tbsp Mustard, regular (brown, deli, etc.) - 15 calories
1 tsp Sesame seeds (tsp) - 13 calories
⅓ Tbsp Garlic, minced (Tbsp) - 0 calories
¼ tsp Salt - 0 calories
¼ tsp Pepper, ground - 0 calories
Directions
- Note: 1 1/3 Tbsp = 4 tsp oil.
- Coat pan with 2 teaspoons oil.
- Add in Tilapia and cover with a lid. Cook for ~6-7 minutes on low-medium heat.
- Remove once fish is easy to flake, season with salt & pepper after cooking.
- Rinse pan quickly & add in 2 more teaspoons oil.
- Cut off hard end of bulb of Bok Choy.
- Turn heat to high & add in minced garlic for ~1 minute. 1/3 Tbsp = 1 tsp minced garlic.
- Add in Bok Choy, mix around for 1-2 minutes (cooks very quickly).
- Top with sesame seeds.
- Dip tilapia in mustard.
- You can also use another type of fish, e.g. branzino.
breakfast
lunch
snack
dinner
monday
Calories
1143
82g
Carbs
84g
Protein
56g
Fat
Fiber
17g
Added Sugar
—g
Ingredients
2 Egg, large - 144 calories
1 Bell pepper, yellow, large - 50 calories
1 Peach - 59 calories
¼ tsp Everything bagel seasoning - 0 calories
Directions
- Spray pan with an oil spray.
- Crack eggs in a bowl and whisk with a fork.
- Scramble eggs on medium heat, top with seasoning.
- Slice bell pepper and peach.
- Arrange all foods on a plate.
Ingredients
1 Tuna, canned (1 can) - 120 calories
⅓ cup Cheese, crumbled, feta - 133 calories
1 Tbsp Pecans (Tbsp) - 47 calories
2 cups Leafy greens, spinach, raw - 14 calories
1 Bell pepper, green, medium - 27 calories
1 Tbsp Red wine vinegar (Tbsp) - 3 calories
¼ tsp Salt - 0 calories
Directions
- Chop bell pepper into medium-sized pieces.
- Combine all ingredients.
- No cheese? Use a dairy-free cheese or more nuts.
Ingredients
1 Serving of pretzels, 110 calories per serving - 110 calories
1 Tbsp Peanut butter, unsweetened (Tbsp) - 94 calories
Directions
- Dip pretzels in peanut butter.
- No nuts? Use a seed butter, e.g. sunflower seed butter.
- Gluten-free? Use gluten free pretzels.
Ingredients
2 cups Cauliflower rice, raw (already riced) - 76 calories
2 Tbsp Cream cheese, whipped (Tbsp) - 66 calories
¼ cup Cheese, shredded, cheddar - 114 calories
¼ cup Cheese, Parmesan, grated (cups) - 86 calories
⅛ tsp Garlic salt - 0 calories
Directions
- This recipe works best when making 2-3 servings at one time. So double or triple the ingredients above & portion into 2-3 servings.
- Spray pot with an oil spray.
- Stir fry cauli rice for 7 minutes, stirring frequently, on low heat.
- Add in the rest of the ingredients, stirring continuously.
- Make sure whole pot contents is heated through, serve immediately.
- Dairy free? Use dairy free cheeses or swap this meal out for something else you’d prefer.
tuesday
Calories
1143
82g
Carbs
84g
Protein
56g
Fat
Fiber
17g
Added Sugar
—g
Ingredients
2 Egg, large - 144 calories
1 Bell pepper, yellow, large - 50 calories
1 Peach - 59 calories
¼ tsp Everything bagel seasoning - 0 calories
Directions
- Spray pan with an oil spray.
- Crack eggs in a bowl and whisk with a fork.
- Scramble eggs on medium heat, top with seasoning.
- Slice bell pepper and peach.
- Arrange all foods on a plate.
Ingredients
1 Tuna, canned (1 can) - 120 calories
⅓ cup Cheese, crumbled, feta - 133 calories
1 Tbsp Pecans (Tbsp) - 47 calories
2 cups Leafy greens, spinach, raw - 14 calories
1 Bell pepper, green, medium - 27 calories
1 Tbsp Red wine vinegar (Tbsp) - 3 calories
¼ tsp Salt - 0 calories
Directions
- Chop bell pepper into medium-sized pieces.
- Combine all ingredients.
- No cheese? Use a dairy-free cheese or more nuts.
Ingredients
1 Serving of pretzels, 110 calories per serving - 110 calories
1 Tbsp Peanut butter, unsweetened (Tbsp) - 94 calories
Directions
- Dip pretzels in peanut butter.
- No nuts? Use a seed butter, e.g. sunflower seed butter.
- Gluten-free? Use gluten free pretzels.
Ingredients
2 cups Cauliflower rice, raw (already riced) - 76 calories
2 Tbsp Cream cheese, whipped (Tbsp) - 66 calories
¼ cup Cheese, shredded, cheddar - 114 calories
¼ cup Cheese, Parmesan, grated (cups) - 86 calories
⅛ tsp Garlic salt - 0 calories
Directions
- This recipe works best when making 2-3 servings at one time. So double or triple the ingredients above & portion into 2-3 servings.
- Spray pot with an oil spray.
- Stir fry cauli rice for 7 minutes, stirring frequently, on low heat.
- Add in the rest of the ingredients, stirring continuously.
- Make sure whole pot contents is heated through, serve immediately.
- Dairy free? Use dairy free cheeses or swap this meal out for something else you’d prefer.
wednesday
Calories
1143
82g
Carbs
84g
Protein
56g
Fat
Fiber
17g
Added Sugar
—g
Ingredients
2 Egg, large - 144 calories
1 Bell pepper, yellow, large - 50 calories
1 Peach - 59 calories
¼ tsp Everything bagel seasoning - 0 calories
Directions
- Spray pan with an oil spray.
- Crack eggs in a bowl and whisk with a fork.
- Scramble eggs on medium heat, top with seasoning.
- Slice bell pepper and peach.
- Arrange all foods on a plate.
Ingredients
1 Tuna, canned (1 can) - 120 calories
⅓ cup Cheese, crumbled, feta - 133 calories
1 Tbsp Pecans (Tbsp) - 47 calories
2 cups Leafy greens, spinach, raw - 14 calories
1 Bell pepper, green, medium - 27 calories
1 Tbsp Red wine vinegar (Tbsp) - 3 calories
¼ tsp Salt - 0 calories
Directions
- Chop bell pepper into medium-sized pieces.
- Combine all ingredients.
- No cheese? Use a dairy-free cheese or more nuts.
Ingredients
1 Serving of pretzels, 110 calories per serving - 110 calories
1 Tbsp Peanut butter, unsweetened (Tbsp) - 94 calories
Directions
- Dip pretzels in peanut butter.
- No nuts? Use a seed butter, e.g. sunflower seed butter.
- Gluten-free? Use gluten free pretzels.
Ingredients
2 cups Cauliflower rice, raw (already riced) - 76 calories
2 Tbsp Cream cheese, whipped (Tbsp) - 66 calories
¼ cup Cheese, shredded, cheddar - 114 calories
¼ cup Cheese, Parmesan, grated (cups) - 86 calories
⅛ tsp Garlic salt - 0 calories
Directions
- This recipe works best when making 2-3 servings at one time. So double or triple the ingredients above & portion into 2-3 servings.
- Spray pot with an oil spray.
- Stir fry cauli rice for 7 minutes, stirring frequently, on low heat.
- Add in the rest of the ingredients, stirring continuously.
- Make sure whole pot contents is heated through, serve immediately.
- Dairy free? Use dairy free cheeses or swap this meal out for something else you’d prefer.
thursday
Calories
1227
144g
Carbs
49g
Protein
58g
Fat
Fiber
40g
Added Sugar
—g
Ingredients
1 Banana - 105 calories
1 Egg, large - 72 calories
1 Tbsp Peanut butter, unsweetened (Tbsp) - 94 calories
¼ tsp Cinnamon - 0 calories
Directions
- Whisk banana and eggs. Add in cinnamon.
- Spray a non-stick pan with an oil spray
- Add small amount of batter to pan, flip when you can easily slide turner under it
- Make a sandwich with the PB or dip pieces of pancakes into the PB on the side
Ingredients
½ Cucumber, small - 16 calories
½ Bell pepper, red, medium - 19 calories
½ cup Tomatoes, grape - 16 calories
¼ Onion, red - 11 calories
⅓ cup Cheese, crumbled, feta - 133 calories
½ oz Olives, sliced - 25 calories
1 Tbsp Olive oil (Tbsp) - 119 calories
0.3 Tbsp Red wine vinegar (Tbsp) - 1 calories
¼ tsp Salt - 0 calories
¼ tsp Pepper, ground - 0 calories
¼ tsp Basil, dried - 0 calories
Directions
- Chop vegetables & mix together in a bowl with olives.
- Add in cheese, oil, vinegar, and seasonings. Mix.
- No dairy? Use avocado or more oil.
Ingredients
1 cup Carrots, baby - 45 calories
1 Cucumber, medium - 42 calories
¼ cup Guacamole - 105 calories
Directions
- Slice cucumber
- Dip veggies in guac
- Use a single-serving guac packet if easier
Ingredients
1 cup Lentils, cooked - 230 calories
½ Onion, yellow, large - 28 calories
1 cup Tomatoes, canned, crushed - 50 calories
½ Avocado, small - 117 calories
⅛ tsp Chili seasoning - 0 calories
⅛ tsp Cumin - 0 calories
⅛ tsp Garlic salt - 0 calories
¼ tsp Pepper, ground - 0 calories
Directions
- This recipe works best when making 2-3 servings at once. So double or triple the ingredients above, and then divide into two or three equal sized servings when ready to eat.
- Cook lentils as instructed on package, or buy pre-cooked (my preferred way!)
- Dice onion.
- Spray a pot with an oil spray.
- Cook onion for 4-5 minutes on medium-low heat.
- Add tomatoes, lentils, and spices into the pot.
- Simmer on low heat for at least 10 minutes.
- Top with avocado and serve.
friday
Calories
1227
144g
Carbs
49g
Protein
58g
Fat
Fiber
40g
Added Sugar
—g
Ingredients
1 Banana - 105 calories
1 Egg, large - 72 calories
1 Tbsp Peanut butter, unsweetened (Tbsp) - 94 calories
¼ tsp Cinnamon - 0 calories
Directions
- Whisk banana and eggs. Add in cinnamon.
- Spray a non-stick pan with an oil spray
- Add small amount of batter to pan, flip when you can easily slide turner under it
- Make a sandwich with the PB or dip pieces of pancakes into the PB on the side
Ingredients
½ Cucumber, small - 16 calories
½ Bell pepper, red, medium - 19 calories
½ cup Tomatoes, grape - 16 calories
¼ Onion, red - 11 calories
⅓ cup Cheese, crumbled, feta - 133 calories
½ oz Olives, sliced - 25 calories
1 Tbsp Olive oil (Tbsp) - 119 calories
0.3 Tbsp Red wine vinegar (Tbsp) - 1 calories
¼ tsp Salt - 0 calories
¼ tsp Pepper, ground - 0 calories
¼ tsp Basil, dried - 0 calories
Directions
- Chop vegetables & mix together in a bowl with olives.
- Add in cheese, oil, vinegar, and seasonings. Mix.
- No dairy? Use avocado or more oil.
Ingredients
1 cup Carrots, baby - 45 calories
1 Cucumber, medium - 42 calories
¼ cup Guacamole - 105 calories
Directions
- Slice cucumber
- Dip veggies in guac
- Use a single-serving guac packet if easier
Ingredients
1 cup Lentils, cooked - 230 calories
½ Onion, yellow, large - 28 calories
1 cup Tomatoes, canned, crushed - 50 calories
½ Avocado, small - 117 calories
⅛ tsp Chili seasoning - 0 calories
⅛ tsp Cumin - 0 calories
⅛ tsp Garlic salt - 0 calories
¼ tsp Pepper, ground - 0 calories
Directions
- This recipe works best when making 2-3 servings at once. So double or triple the ingredients above, and then divide into two or three equal sized servings when ready to eat.
- Cook lentils as instructed on package, or buy pre-cooked (my preferred way!)
- Dice onion.
- Spray a pot with an oil spray.
- Cook onion for 4-5 minutes on medium-low heat.
- Add tomatoes, lentils, and spices into the pot.
- Simmer on low heat for at least 10 minutes.
- Top with avocado and serve.
saturday
Calories
1225
80g
Carbs
64g
Protein
70g
Fat
Fiber
27g
Added Sugar
3g
Ingredients
1 Bread, thick, slice - 110 calories
1 Tbsp Peanut butter, unsweetened (Tbsp) - 94 calories
1 cup Raspberries, fresh - 64 calories
Directions
- In a bowl, mash ½ the berries with a fork until a jelly-like texture is achieved.
- Toast bread.
- Top with PB and raspberry jam.
- Have additional berries on the side.
- No nuts? Feel free to use any other nut/seed butter you prefer.
- Gluten free? Use gluten-free bread.
Ingredients
1 Avocado, small - 233 calories
½ cup Tomatoes, grape - 16 calories
2 oz Mozzarella balls, mini - 140 calories
¼ tsp Salt - 0 calories
¼ tsp Pepper, ground - 0 calories
¼ tsp Oregano - 0 calories
¼ tsp Basil, dried - 0 calories
1 Tbsp Balsamic glaze - 30 calories
Directions
- Slice mozzarella balls and tomatoes in halves
- Cut avocado in half, remove pit, scoop in salad
- Top with seasonings & drizzle with glaze
- No dairy? Use dairy free cheese, or drizzle with oil and balsamic glaze
Ingredients
1 Zucchini, medium - 33 calories
¼ cup Tomatoes, canned, crushed - 13 calories
⅓ cup Cheese, shredded, mozzarella - 112 calories
2 Tbsp Cheese, Parmesan, grated (Tbsp) - 34 calories
Directions
- Preheat oven to 400 degrees.
- Slice zucchini into coin shapes.
- Spray a pan with an oil spray.
- Stir fry zucchini for ~2 minutes.
- Remove from heat & add sauce and cheeses.
- Bake zucchini pizza bites for 4 minutes (alternatively you can use a toaster oven).
Ingredients
4 oz Tilapia - 120 calories
4 cups Leafy greens, bok choy, raw - 40 calories
1⅓ Tbsp Olive oil (Tbsp) - 159 calories
1 Tbsp Mustard, regular (brown, deli, etc.) - 15 calories
1 tsp Sesame seeds (tsp) - 13 calories
⅓ Tbsp Garlic, minced (Tbsp) - 0 calories
¼ tsp Salt - 0 calories
¼ tsp Pepper, ground - 0 calories
Directions
- Note: 1 1/3 Tbsp = 4 tsp oil.
- Coat pan with 2 teaspoons oil.
- Add in Tilapia and cover with a lid. Cook for ~6-7 minutes on low-medium heat.
- Remove once fish is easy to flake, season with salt & pepper after cooking.
- Rinse pan quickly & add in 2 more teaspoons oil.
- Cut off hard end of bulb of Bok Choy.
- Turn heat to high & add in minced garlic for ~1 minute. 1/3 Tbsp = 1 tsp minced garlic.
- Add in Bok Choy, mix around for 1-2 minutes (cooks very quickly).
- Top with sesame seeds.
- Dip tilapia in mustard.
- You can also use another type of fish, e.g. branzino.
sunday
Calories
1225
80g
Carbs
64g
Protein
70g
Fat
Fiber
27g
Added Sugar
3g
Ingredients
1 Bread, thick, slice - 110 calories
1 Tbsp Peanut butter, unsweetened (Tbsp) - 94 calories
1 cup Raspberries, fresh - 64 calories
Directions
- In a bowl, mash ½ the berries with a fork until a jelly-like texture is achieved.
- Toast bread.
- Top with PB and raspberry jam.
- Have additional berries on the side.
- No nuts? Feel free to use any other nut/seed butter you prefer.
- Gluten free? Use gluten-free bread.
Ingredients
1 Avocado, small - 233 calories
½ cup Tomatoes, grape - 16 calories
2 oz Mozzarella balls, mini - 140 calories
¼ tsp Salt - 0 calories
¼ tsp Pepper, ground - 0 calories
¼ tsp Oregano - 0 calories
¼ tsp Basil, dried - 0 calories
1 Tbsp Balsamic glaze - 30 calories
Directions
- Slice mozzarella balls and tomatoes in halves
- Cut avocado in half, remove pit, scoop in salad
- Top with seasonings & drizzle with glaze
- No dairy? Use dairy free cheese, or drizzle with oil and balsamic glaze
Ingredients
1 Zucchini, medium - 33 calories
¼ cup Tomatoes, canned, crushed - 13 calories
⅓ cup Cheese, shredded, mozzarella - 112 calories
2 Tbsp Cheese, Parmesan, grated (Tbsp) - 34 calories
Directions
- Preheat oven to 400 degrees.
- Slice zucchini into coin shapes.
- Spray a pan with an oil spray.
- Stir fry zucchini for ~2 minutes.
- Remove from heat & add sauce and cheeses.
- Bake zucchini pizza bites for 4 minutes (alternatively you can use a toaster oven).
Ingredients
4 oz Tilapia - 120 calories
4 cups Leafy greens, bok choy, raw - 40 calories
1⅓ Tbsp Olive oil (Tbsp) - 159 calories
1 Tbsp Mustard, regular (brown, deli, etc.) - 15 calories
1 tsp Sesame seeds (tsp) - 13 calories
⅓ Tbsp Garlic, minced (Tbsp) - 0 calories
¼ tsp Salt - 0 calories
¼ tsp Pepper, ground - 0 calories
Directions
- Note: 1 1/3 Tbsp = 4 tsp oil.
- Coat pan with 2 teaspoons oil.
- Add in Tilapia and cover with a lid. Cook for ~6-7 minutes on low-medium heat.
- Remove once fish is easy to flake, season with salt & pepper after cooking.
- Rinse pan quickly & add in 2 more teaspoons oil.
- Cut off hard end of bulb of Bok Choy.
- Turn heat to high & add in minced garlic for ~1 minute. 1/3 Tbsp = 1 tsp minced garlic.
- Add in Bok Choy, mix around for 1-2 minutes (cooks very quickly).
- Top with sesame seeds.
- Dip tilapia in mustard.
- You can also use another type of fish, e.g. branzino.
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