Recipes - Fluid Movement + Massage

Garlicky Baked Tilapia With Tomatoes, Olives, Spinach, and Parmesan

January 6, 2017July 3, 2025Anne

Looking for a quick and easy weeknight meal? This easy baked fish recipe takes only a few minutes to prep and cook.

fish-with-olives-and-tomatoes-plate-1-17

I tend to eat the same foods regularly (I’ve been on a roast chicken loop lately), and was looking to branch out. Plus, we went to Costco over the holidays, so I have a freezer packed with enough fish fillets, ground bison, chicken breasts, berries, and chopped mango to get me through the next earthquake or zombie apocalypse. I have been experimenting with variations on this tilapia dish all week and wanted to share it with you. It is fairly forgiving, so feel free to sub cod or your favorite whitefish.

You can use fresh tomatoes in summer, or canned diced tomatoes or tomato paste in January. I put on some wild rice before starting my fish. You could also serve this with pasta or a nice piece of crusty bread.

fish-with-olives-and-tomatoes-1-17-cooked

Try this easy, healthy recipe and let me know what you think in the comments below…

Garlicky Baked Tilapia With Tomatoes, Olives, Spinach, and Parmesan

Ingredients:

4 tilapia fillets
2 Tablespoons Olive oil
salt and pepper to taste
2 handfuls of raw spinach leaves
2 tablespoons of tomato paste (or a 1/4 cup chopped tomatoes)
4 cloves of garlic, chopped
2 Tablespoons chopped olives plus a little bit of juice
juice and zest from 1/2 lemon
4 Tablespoons grated Parmesan cheese

Directions:

If your fish fillets are frozen, take them out the night before and place them in the fridge to thaw.
Preheat your oven to 400 degrees.
Oil an 8 X 11 baking dish, and while you’re at it, rub some oil, salt and pepper on both sides of your fish fillets, then set on a plate.
Spread the spinach out in an even layer in the pan.
Smear tomato paste on one side of the fish and place them tomato side down on the spinach (or sprinkle tomatoes on the spinach, then top with the fish).
Sprinkle garlic, olives, lemon juice, and lemon zest over the fish. Spoon a little bit of olive juice over them as well.
Sprinkle Parmesan on top of the fish.
Bake for 15 – 20 minutes, depending on the thickness of your fish (check after 15 minutes, it should flake easily with a fork).
Take the fish out of the oven and place a piece of foil on top. Let the fish rest for five minutes.
Plate one fish fillet and scoop up a few spoonfuls of the spinach/ olive mixture to drizzle on top.

Anne McCranie is a Portland (Sellwood), Oregon based personal trainer and licensed massage therapist. She shares this recipe to tickle your taste buds. Please see your medical professional for specific dietary advice.

Green Bean, Hazelnut, and Feta Salad

November 28, 2016July 3, 2025anne

One of my ladies has a tradition of bringing me hazelnuts from a local farm (thanks Jan!). Included in her holiday hazelnut delivery last week were several hazelnut recipes, including the green bean salad below. I brought this tangy, citrusy salad to Thanksgiving dinner. It’s quick, easy and delicious!

First blanch and chill your green beans. Roast your hazelnuts and let them cool. The rest of the salad you can assemble right before dinner.

Green Bean, Hazelnut, and Feta Salad

Ingredients:

1 lb. trimmed, washed, and blanched green beans
1 cup chopped, roasted hazelnuts
1/2 small sweet onion, fine dice
1/2 orange, zested and juiced
1/2 lemon, zested and juiced
3 Tbs olive oil
4 oz crumbled feta cheese
salt and pepper to taste
8 oz salad greens

To Prepare:

In a large bowl whisk together the juice, zest, olive oil, salt and pepper.
Add onions and green beans to dressing and toss to coat.
Add cheese and hazelnuts and toss again.
Serve over fresh greens.

Anne McCranie is a Portland (Sellwood), Oregon based personal trainer and licensed massage therapist. She offers this recipe to tickle your taste buds. Please see your medical professional for specific dietary advice.

Pesto, Corn And Tomato Salad

September 1, 2016July 3, 2025Anne

People have been bringing me tomatoes (and tomato soup – thanks Concetta!) all month. Hooray for end of summer produce! Last week at the farmers market I found fresh corn, garlic and basil and decided to put them all together. First I made a pesto with basil, pecans, parmesan, garlic and olive oil, then I added the pesto to chopped corn, tomatoes and onions. Yum!

Homemade pesto is so easy and versatile. Traditionally made with pine nuts, you can also use walnuts or pecans. You can toss any leftover pesto into warm pasta, or serve it over mashed potatoes like they do at La Buca. Try this recipe and let me know what you think…

Pesto, Corn and Tomato Salad

First make your pesto:

One bunch of fresh basil (about two cups of packed leaves)
3-4 cloves of garlic
1/4 cup pecans
1/4 cup grated Parmesan cheese
1/2 cup extra virgin olive oil
salt and pepper to taste

If you have the time and would like a great arm workout, chop all ingredients by hand. Otherwise place basil, garlic, nuts, and cheese in a food processor and pulse until coarsely chopped. Slowly add the olive oil until the mixture is incorporated. Taste it to see if you need any salt (the cheese may be salty enough) then add salt and pepper to taste, stir to combine.

Now assemble your salad:

2-3 ears of fresh corn
4-5 tomatoes
1/2 of a large red onion

Boil corn for 5-10 minutes and let cool. Meanwhile chop tomatoes into bite size pieces and finely dice your onion. Once the corn is cool enough to handle take a sharp knife and carefully slice off the kernels. Mix your corn kernels, tomato and onion together. Add pesto to taste (you may have some pesto leftover. Spread it on sandwiches, use it as a veggie dip…).

I served my corn salad over a bed of arugula and shredded chicken for a delicious farmer’s market lunch!

Like this recipe? Share it with a friend or leave a comment below.

Brussels Sprout Salad With Lemon, Garlic and Pecorino Romano

August 6, 2016July 3, 2025Anne

Too hot to turn on the stove? Try this easy, Brussels sprout salad for dinner.

We camped on the Deschutes this week and I was lucky enough to be hanging out with some seriously prepared campers. There was a tent and air mattress waiting for me upon arrival. The adults took turns prepping and cooking meals. We swam, hiked, napped, played games and it was super relaxing. At one point we had 8 adults and 5 kids to feed so we had a big spaghetti dinner and this Brussels sprout salad (recipe below).

The flavor reminds me of Caesar salad, in fact you could add a little anchovy paste or some bacon if you are feeling indulgent. A mandoline will allow you to slice the sprouts paper thin. A sharp knife and a steady hand works as well. As with most of my favorite recipes, this one includes a short list of easy to find ingredients, and is a cinch to prepare. Chop your veggies, combine your ingredients, and allow your salad to sit for twenty minutes, then enjoy!

Lemony Brussels Sprout Salad

Ingredients:

2 lbs of Brussels sprouts
3 cloves of garlic
1 shallot
1 lemon, juiced
3 Tbsp olive oil
1/4 cup pecorino romano
salt and pepper to taste

Directions:

Thinly slice sprouts and place in a large bowl.
Mince the garlic and shallots and add to sprouts.
Add lemon juice and olive oil.
Grate cheese and add to sprout mixture.
Sprinkle with salt and pepper and mix everything together.
Chill for twenty minutes. Taste and add salt or more cheese if you like.

Beat The Heat with This Chilled Watermelon Gazpacho

July 7, 2016August 28, 2025Anne

I recently took a road trip to Boise. The weather was hot and sunny (100 degrees hot!), and the tiny downtown was clean and bustling with people. It seemed like everyone was into some type of outdoor activity – mountain biking, fishing, camping, boating, rafting. The Boise River Park runs through the center of town and boasts ten miles of paved walking/ biking trails.

Here I am with my toes in the ice cold water.

We stumbled upon this sweet Co-op where we ate several meals. My favorite was a Thai watermelon soup. When I got home I tried replicating the recipe. It was so delicious I wanted to share it with you.

As with all of my favorite recipes, it includes a short list of easy to find ingredients, and is quick and easy to make. You can find fresh lemongrass at Asian markets like Fubonn, or at New Seasons. Scroll down for the full recipe, here’s the basic outline…

Get your ingredients together

your mise en place as they call it

saute your spices

add the pureed watermelon

and you’ve got soup baby!

Thai Watermelon Gazpacho

Ingredients:

6 cups (about 4 lbs) of watermelon – seed, rough chop (to measure your 6 cups) and then puree in a food processor
1 fresh lemongrass stalk – remove root end and outer leaves and finely chop the bottom 4 inches
3 tablespoons shallot, peeled and finely chopped
2 tablespoons fresh ginger, finely chopped
1 tablespoon garlic, finely chopped
2 tablespoons olive oil
1 small Serrano pepper (with seeds if you dare)
2 tablespoons fresh lime juice
1 teaspoon salt

Directions:

In a heavy saucepan saute lemongrass, shallot, ginger and garlic in olive oil over med/low heat for 5 minutes.
Add watermelon puree and simmer for 5 minutes.
Add lime juice, hot pepper, and salt, and stir to combine.
Chill for at least two hours and then serve.

Try this recipe and let me know what you think.

Anne McCranie is a personal trainer and licensed massage therapist in Vancouver, Washington. She offers this recipe to tickle your taste buds. Please see your medical professional for specific dietary advice.