Muscle Meal: Tilapia, Brown Rice, Steamed Asparagus in 10 minutes?

Kiana 10 minute Muscle Meal

You will love this recipe: Moist and flaky protein rich Tilapia, nutty complex carbohydrate Brown Rice, tender steamed asparagus.  Oh, and it only takes 10 minutes! 🙂


  • Frozen fish - tilapia, salmon - your favorite
  • Frozen pre packaged Organic Brown Rice
  • Frozen vegetables - asparagus, green beans, mixed, peas
  • Various toppings: unsweetened coconut flakes, flax seed, bread crumbs,
  • Coconut oil and coconut oil non stick spray
  • Brags Amino Acid Soy Sauce (I have used this for years, tastes like low sodium soy sauce)


Add 1 tsp. coconut oil to non stick pan, heat to medium. Add thawed Tilapia or whatever fish you like.  Put brown rice in microwave on 3 minutes or according to package instructions.  Flip fish, should be lightly golden.  Remove rice, put in veggies and cook to package instructions. Lower heat on fish pan, cook on low, check inside it should be flakey and cooked through.  Sprinkle coconut flakes on top.

Plate the meal: brown rice with a little Amino Soy, topped with fish, sprinkle with coconut. Side of veggies.

10 minutes to a healthy, amazing meal. Love it? Click here for more and I will post more weekly!


You are what you eat - and DON'T eat.  To truly live a healthy lifestyle, you must fuel your body with nutrient dense foods.  In today's busy lifestyle, there are always those times when we are pressed for time or too tired to make a complete, healthy dinner. What do you do?  Get take out? Drive thru? Order pizza?  Don't do it. Instead, try my Kiana Fit Fast Food Recipes.

Let me teach you how to easily make super healthy, delicious meals in 10 minutes. Really!  As a busy, working mom, I believe I have perfected the art of the 10 minute healthy meal.  Check back often, I add new recipes weekly.

Step 1:  There are key items you must get at the grocery store so that you can make my Fit Fast Food recipes whenever you want.  I usually make these meals on nights when I didn't plan ahead (naughty Fit Mom) or if something came up last minute and I don't have enough time to make the original meal I had planned that takes more time. (With 2 kids in multiple sports, cheerleading, art, guitar, soccer, horseback riding, etc. something always seems to come up!)

Each recipe has a list of items to stock up on at your local big box and health food stores such as Costco, Trader Joes or Whole Foods.  I always stock up on them and keep them on hand.

Step 2: Try the recipe, if you like it (which I know you will) stock up on the items so you have enough to make it 5 times. Enjoy!


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