Makes 8 servings
PREP 20 mins
COOK 20 mins
READY IN 40 mins
- cooking spray
- 1/2 cup milk
- 1/2 cup prepared ranch dressing
- 1/2 cup all-purpose flour
- 1 cup dry bread crumbs
- 1/2 cup grated Parmesan cheese
- 1/2 teaspoon seasoned salt
- 1/2 teaspoon ground black pepper
- 1/2 teaspoon celery salt
- 1/2 teaspoon garlic powder
- 1/2 teaspoon onion powder
- 1/2 teaspoon ground paprika
- 1/2 teaspoon dried parsley
- 1/4 teaspoon dried basil
- cooking spray
- 8 (6 ounce) tilapia fillets
- Preheat an oven to 425 degrees F (220 degrees C).
- Line an 11-17-inch baking sheet with aluminum foil and lightly spray with cooking spray.
- Mix milk and ranch dressing in a shallow bowl. Place flour in a separate shallow bowl; set aside.
- Whisk together bread crumbs, Parmesan cheese, seasoned salt, black pepper, celery salt, garlic powder, onion powder, paprika, parsley, and basil in a bowl.
- Spray bread crumb mixture with cooking spray until damp, then whisk bread crumbs. Repeat spraying and whisking 3 more times to lightly moisten crumb mixture with cooking spray.
- Transfer crumb mixture to a large resealable plastic bag.
- Gently press tilapia fillets into the flour to coat, and shake off the excess flour.
- Dip the fillets into the ranch dressing mixture.
- Place all the fillets into the resealable plastic bag; seal bag and shake to coat fish with bread crumb mixture.
- Arrange tilapia on prepared baking sheet. Lightly spray the breaded fish with cooking spray.
- Bake in the preheated oven until the fish is easily flaked with a fork, 20 to 25 minutes.
”If you can dream it, you can do it. Always remember this whole thing was started with a dream and a mouse.”
– Walt Disney
“Don’t judge each day by the harvest your reap but by the seeds you plant.”
– Robert Louis Stevenson
8 Pike push-ups
10 Cleans @ 25% BW
Post total rounds in comments.
“Our bodies are apt to be our autobiographies.”
— Frank Gillette Burgess
This can lead to a number of problems, from hip issues, knee pain, hamstring injuries, and lower back pain. You may be asking how? Well, here’s how…
Bad posture for one. Weak glutes can increase your hips forward tilt. Which will put more stress on your lower back and your spine overall. Also, the hamstrings and the lower back are forced to work to compensate for the inhibition, which over time results hamstring injury. For athletes the least would be sub-optimal performance.
It can also cause certain types of knee pain like tendonitis. The gluteus medius deals specifically with the stability of leg. A weak or non active glutes medius can cause instability of the leg which can potentially cause knees problems like tendonitis. The knee is forced to provide stability instead of the gluteus medius. This may mean pain in the IT band, patellar tendon, or under the kneecap.
Unfortunately, by sitting a lot, you subject yourself to what Kelly Starrett calls “butt lamination”: the fascia and muscle quality of your gluteals and hamstrings is negatively impacted through the constant pressure of sitting. Ultimately this leads to “gluteal amnesia”, the inability to control your gluteal muscles, manifesting itself in weak and inactive gluteals. The term was coined by Dr. Stuart McGill, who did extensive research into back pain, but it’s just as important for knee health as it is for a healthy back.
Test Glute Strength
Do a glute bridge, hold for 30 seconds. If your hamstrings cramp during this exercise, you have weak glutes or glute dysfunction. The reason for the cramping, your hamstrings are working harder to keep you hips up.
Activate Your Glutes
One way to strength/awaken your glutes is to perform the COOK HIP LIFT. Do 2-3 sets of 8-10 reps each leg.