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


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.


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

  • 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
  1. If your fish fillets are frozen, take them out the night before and place them in the fridge to thaw.
  2. Preheat your oven to 400 degrees.
  3. 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.
  4. Spread the spinach out in an even layer in the pan.
  5. 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).
  6. Sprinkle garlic, olives, lemon juice, and lemon zest over the fish. Spoon a little bit of olive juice over them as well.
  7. Sprinkle Parmesan on top of the fish.
  8. Bake for 15 – 20 minutes, depending on the thickness of your fish (check after 15 minutes, it should flake easily with a fork).
  9. Take the fish out of the oven and place a piece of foil on top. Let the fish rest for five minutes.
  10. 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.

Do you (or does someone you love) suffer from chronically tight hips, limited mobility, or back pain? How easy is it for you to get up off the floor? Can you put on a sock while standing on one foot? Did you know that your ability to move has a direct correlation to your life expectancy?



Join Anne Saturday, January 28th, from noon to 1 pm, to learn a simple, easy hip mobility program you can do at home or one the road using minimal equipment. If you participated in our 2016 September Challenge some of these moves will be familiar. We will incorporate Somatics, Gentry release work, mobility exercises and other gentle movement to loosen the hips, low back, knees and ankles. This class is suitable for all fitness levels.

Call Anne to pre-register (503) 705-4762



Happy New Year!

On January 3, 2017, in Health and Wellness, by Anne

I hope you took time to relax over the holidays. I celebrated with many delicious meals, visits with friends, and even made a quick trip out to Kah-Nee-Ta to “take the waters”, as they say. I feel relaxed, refreshed and ready to get back to work!

Have you made any New Year’s resolutions? What do you think is the likelihood that you will be where you want to be this time next year? Studies show that almost half of us make New Year’s resolutions (the most popular ones for 2017 are to get in shape and get organized), yet only 14% of those over 50 achieve their goals. The reason for this is not as simple as we think.

So what is the key to lasting positive changes?

Step one: Ask yourself, “What is my internal motivation?”

We often make the mistake of letting others set goals for us, i.e. my wife wants me to eat healthier. If you don’t feel internal motivation to change, you likely will not succeed, and you and your wife will both feel disappointed.

Step two: Figure out your action steps.

One of my favorite books is Charles Duhigg’s The Power Of Habit. He argues the key to exercising regularly, losing weight, raising exceptional children, becoming more productive, and achieving success is understanding how habits work. By changing patterns we can change our lives. He says by changing one “keystone habit”, we change our behavior and create a domino effect that leads to success.

Step Three: Focus on the positive!

Can you focus on the things that are under your control, and think of your new lifestyle changes in a positive way? For example, this month I am taking a break from sugar and alcohol (thanks to Michelle for this idea). For me, this means no white sugar (cookies, pie, etc). My diet will primarily be healthy, whole foods, including protein and lots of veggies with every meal. Instead of focusing on the things on my “no” list, I am planning my meals around the healthy things I love to eat. I love satsumas, and one of my ladies brought me a bag of these beauties last week (thanks Sian!). I have them in a pretty bowl in a prominent place, so when I want a sweet treat I reach for one of these.

I have also started a “happy jar”. When a good thing happens I am writing it down and sticking a note in the jar. I will open the jar on New Years day 2018 to be reminded of all the good things that happened this year. Feel free to contribute to my jar when you are here.


Instead of “resolutions”, I am declaring my intentions for 2017. I intend to get stronger, and I will do a full pull up from hanging by my birthday in June. The next time you see, me ask me how I’m progressing.

What small steps could you take this month to get where you want to be in three months, six months or a year? Could you write down one positive change you’d like to make, the motivation behind that change, and the actions steps needed to get there? For example, “I want to feel good” is vague. “I want to fall asleep easily and sleep soundly through the night, so that I have energy during the day to work, exercise and play with my family” is more specific and based on internal motivation.

Your action steps could be:

  • I will take my last cup of coffee before noon.
  • Take care of any unfinished business with friends or family via phone call or text after dinner.
  • Turn off my computer/ phone by 8 pm.
  • Repeat a daily mantra, such as, “I sleep soundly and peacefully”. If I do wake up in the night I will jot down any to do lists, tasks, or ideas on a notepad, repeat my mantra and close my eyes.

I would love to hear about your hopes and dreams for 2017! How can I help you craft a 2017 success plan? Would a weekly email or text from me help you stay on track? Shoot me an email or leave a comment below.

Here’s to a happy, healthy 2017!

Fluid Movement + Massage, LLC

Anne McCranie | Personal Trainer/Licensed Massage Therapist | 1644 Southeast Clatsop Street, Portland, Oregon 97202 (Sellwood) | License #9460