Flounder & Talipia ideas for Medifast?

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Hi I'm on day 2! I use to bake Flounder or Talipia after putting extra virgin olive oil, lemon juice, salt & pepper on it... How do you all do it now to make it healthier? I would love some idea, have some Flounder sitting out defrosting now for dinner tonight. Thanks for your tips!..

Comments (34)

EVOO is a fat serving and lemon juice is a condiment, and that's pretty much how I make mine for L&G - it's healthy as-is as long as you watch the amounts of oil and lemon juice you use..

Also, be very aware of portion sizes - you get 7 ounces of fish COOKED weight, which is a huge amount of food. It takes me 3 tilapia filets from the frozen bag to get that amount after cooking...

Comment #1

Wow that is a lot of fish! I'm normally wouldn't eat more then 2... do you just make your self eat it or usually just break up your lean & green to get in your amounts for the day?..

Comment #2

It's perfectly fine just the way you described. Check out the condiments list in the success tools tab. You can have everything you already use, just in limited amounts. The olive oil also counts as a healthy fat, so you are good there, too...

Comment #3

Sometimes I use dill instead of lemon juice, but that's basically how I do it too...

Comment #4

I poach mine in veggie broth - it's delicous!..

Comment #5

For tilapia, I've been putting it on my george foreman grill and seasoning it with a few shakes of italian seasoning blend, garlic, and freshly ground black pepper. Super yummy!..

Comment #6

I've been baking mine with sprays of Pam oil and some season salt. Bake 375 for 12 mintues then squeeze 1/4 of lemon...

Comment #7

I saute my tilapia in a little olive oil on the cook top. I add Lemon juice to the dish. I cook 4 minutes each side and it comes out so good. I usually cover with a top. You can do the same with flounder. I usually can get 2 fliets for my fish weight.

Have a good dinner tonight!..

Comment #8

I use Chicken Seasoning you can find it in the dollar store. I sprinkle it on and put it on the George Foreman. My kids love it like that. It adds great flavor...

Comment #9

When you do this do you cook it on medium or medium high? I usually bake my flounder but this sounds good!..

Comment #10


I saute the fish on med high about 3 minutes a side covered with a lid.... Maybe 4 minutes after you flip it over once. The tilapia is so thin.


Comment #11

I prefer to use the oven and bake my fish instead of using the stove top. That way I can use my fat on say a salad dressing...

Comment #12

PS I use olive oil to coat the pan (Healthy Fat)!..

Comment #13

I use olive oil, paprika and red pepper flakes...

Comment #14

Since it is alot of fish in one sitting, you can always do a surf and turf to get all your Lean in...

Comment #15

I bake tilapia in a small glass dish in the toaster oven: Spray dish with Pam, Layer fish over an extremely thin onion slice (counts as condiment) and top with fresh oregano and fresh ground black pepper. If I can afford another condiment, I'll add the tiniest splash of cream. Broth would work as well...

Comment #16

I usually eat cod but on occasion do have flounder. I spinkle Mrs Dash Lemon Pepper seasoning on the fish and bake. Delish!.


Comment #17

This question was taken from a support group/message board and re-posted here so others can learn from it.


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