Lime/Garlic/Olive Oil Marinade for Tilapia (or other white fish of your choice)

Originally Honey Lime Tilapia from Mel’s Kitchen Cafe, link for proper credit–  http://www.melskitch…me-tilapia.html.  Omitting two ingredients made this recipe Whole30 compliant; when serving, instead of tartar sauce I put probiotic pickle juice over, but there are definitely compliant tartar sauce recipes out there.  I also cooked the fish in coconut oil instead of olive because to get the oil hot enough to brown the fish I was concerned the EVOO would reach or surpass it’s smoke point.  My children love this recipe and ask for it all the time (and honestly they never even noticed when I Whole30-fied it).

  • 4 tilapia fillets (about 4-5 ounces each)
  • 2 tablespoons lime juice (from 1 large lime)
  • Zest of 1 lime
  • 1 tablespoon olive oil
  • 1 1/2 tablespoons honey
  • 1/2 teaspoon salt
  • 1/2 teaspoon black pepper
  • 1 clove garlic, finely minced
  • 1/2 cup all-purpose or whole wheat flour   coconut flour
  • 1/4 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1-2  3-4 tablespoons olive oil (increased b/c omittted honey)


  1. In a small bowl, whisk together the lime juice, lime zest, olive oil, salt, pepper and garlic. Place the tilapia in a gallon-sized ziploc bag and pour the marinade on top of the fish. Press the air out of the bag and seal. Refrigerate the fish for at least an hour and up to 4 hours. It helps to lay the bag in a flat dish and turn it over once or twice during the marinading time since the marinade won’t completely cover the fish.
  2. Before cooking, whisk together the flour, salt and pepper in a shallow dish like a pie plate. Heat the olive oil  coconut oil in a large nonstick skillet over medium heat until rippling and hot. Dredge each tilapia fillet in the flour, coating both sides lightly. Cook the fillets for 3-5 minutes per side without moving the fish while it cooks on each side; this will ensure a more even browning. Adjust the cooking time as needed depending on the thickness of the tilapia and the heat of the skillet and work in batches if necessary so the skillet isn’t overcrowded.
  3. Serve immediately with lime wedges.




Super Useful Recipe: Delicious Versatile Freezable Crockpot Chicken

Prior to going Whole30, one of my favorite cooking blogs was Mel’s Kitchen Café.  I guess she and I have similar tastes because in the last few years I turned to her blog more than any other for family-pleasing recipes. Her main dishes are pretty light on processed ingredients–a major plus for sure– but they’re not intended to be paleo or Whole30-fied…so they’re not.  That’s where this here little blog comes in.   Knowing I would like to modify some of our favorites and share the successes with others, I wrote Mel and asked if she minded if I posted her recipes with modifications; she said yes.  Yay!  And if you see this, thank you again, Mel!

This comes from Mel’s Chicken Noodle Soup recipe.  We will not have any noodles here but I have long used the beginning of this recipe, the chicken part, as a kitchen staple.  I cannot tell you how EASY and DELICIOUS and VERSATILE this recipe is.  And you know I’m serious when I break out the all caps.  You put ingredients in a crock pot, let them cook, remove. That’s it.


Delicious Versatile Freezable Crockpot Chicken

3-4 pound whole chicken, neck and giblets removed

6 cups chicken broth, best is bone broth of course J

2 bay leaves

1 teaspoon salt

1 teaspoon pepper

3 stalks celery, chopped in large chunks

3-4 carrots, cut in large chunks

1 onion, chopped in large pieces

Rinse the chicken, removing the neck and giblets. Place the chicken in a slow cooker and add the other ingredients. Cover and cook on low for 7-8 hours. Carefully remove the chicken and set aside in a large bowl until it is cool enough to handle without burning your fingertips off. Meanwhile, remove and discard the large solids from the chicken broth and strain the chicken broth into a large pot.

Now you have even more delicious broth.

Take the chicken off the bones.  That’s right, now you have bones.  For more broth!  Either make that and use it or freeze it of freeze those bones for later use.

But back to the chicken.

I usually break off all of the large pieces and either shred it or cut it up into cubes.

This freezes beautifully and can be used so many ways it is ridiculous.  I usually freeze it, take it out a day ahead, and you are then basically reheating it in whatever meal, see a few ideas below.  It’s also economical because you are buying the whole chicken and can use both the meat and the bones.  Best prices in my area for organic hormone free chicken is Costco and Trader Joes.

A few ideas:  Mix it with any veggie(s) and sauté as a nice healthy one skillet meal, toss it in salad, use it in soup as originally intended, eat it as the meat of a “sandwich” wrapped in lettuce, make some homemade salsa or pico de gallo and mix that with the chicken, and any other number of ways.







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