Tilapia Pan Seared

Adding more fish to your diet can help keep your bones strong.

Recipe for building strong bones by Dr. Claudia Tamas

Tilapia is a mild and versatile white fish containing many nutrients that your body uses to make and maintain healthy bones such as calcium, Vitamin D, Magnesium and  Phosphorous.  

Olives are high in vitamin E providing antioxidant power to your meal.  

Beans provide fiber and are nutrient dense.  

Mixed Super Greens provide alkalizing power for a bone-healthy diet.  


  • 2 (6oz.) Tilapia fillets  Salt & Pepper  
  • 3 Tbsp. Olive Oil  
  • 1 tsp. Garlic, chopped  2 tsp. Thyme leaves  ½ cup chopped Tomatoes  ¾ cup Chicken Stock or Broth  
  • 15 oz can Cannellini Beans, drained &  rinsed  
  • 6 oz. fresh Super Greens (Kale, Swiss  Chard, Collard Greens, Spinach, and/or  Arugula)  
  • 2 Tbsp. Lemon Juice  
  • 1/3 cup pitted Olives  

Heat a large skillet with 1 Tbsp. of Olive Oil to medium-high heat. Sprinkle fish with salt & pepper. Add fish to  skillet and cook approximately 3 minutes per side or until done. Remove fish from skillet and keep warm. 

Heat the remaining 2 Tbsp. of Olive Oil; add garlic and sauté for about 1 minute. Stir in thyme, tomatoes,  chicken stock/broth and the beans; bring to a simmer. Add mixed greens and cook until greens are just wilted.  

Stir in lemon juice and olives. Season with salt and pepper to taste.  

About The Author

Dr. Vincent Sferra

Dr. Vincent Sferra

Dr. Vincent Sferra is the founder and Clinic Director of Natural Medicine & Rehabilitation. He is Board Certified in Chiropractic Medicine and Chiropractic Neurology, a Certified Clinical Nutritionist, and a Certified Strength and Conditioning Specialist certified by the National Strength & Conditioning Association. He has been in practice and providing educational health and wellness programs in the community since 1986.

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Somerset, NJ

Natural Medicine & Rehabilitation

Long Branch, NJ

West End Physical Therapy
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