• Garlic and Parsley Tilapia

    Nutrition Facts

    Serving Size 1
    Calories 302
    Total Fat 18 g
    Saturated Fat 5.5 g
    Sodium 381 mg
    Total Carbohydrate 1 g
    Dietary Fiber 0.5 g
    Protein 33 g

    Servings and Times

    Servings 2

    Ingredients and Preparation

    Ingredients Measures
    Butter 1 tablespoon
    Olive oil 1 teaspoon
    Garlic, minced 1 clove
    Fresh parsley, chopped 2 tablespoons (plus extra sprigs for garnish)
    Salt ¼ teaspoon
    Dash of freshly ground pepper
    Tilapia filets ¾ pound
    Cooking spray
    Lemon wedges
    Directions
    1. Preheat oven to 350˚ F.
    2. Heat butter and olive oil in a small skillet or sauce pan over medium-high heat. Add the garlic and sauté for 1-2 minutes, until fragrant. Stir in parsley, salt, and pepper, and remove from heat.
    3. Place tilapia filets on an oven-safe baking dish coated with cooking spray. Add tilapia and drizzle with butter mixture. Bake for about 15 minutes or until fish is opaque throughout and flakes easily. Garnish with parsley sprigs and serve with lemon wedges.

    Exchanges5 very lean meats; 2 fats

    Side Suggestions: Garlic-sautéed BroccoliniWash and trim the ends of ½ pound broccolini. Fill a medium-sized pot with water and bring to a boil. Add broccolini and cook for 5-6 minutes, until tender. Drain and set aside. Heat 2 teaspoons olive oil in a large nonstick skillet over medium-high heat. Add 2 minced garlic cloves and cook for 1-2 minutes. Add broccolini and cook, stirring frequently, for another minute. Nutrition Info (for ½ of recipe): 76 calories; 7 g carbohydrate; 3.5 g protein; 5 g fat (1 g sat); 3.5 g fiber; 31 mg sodium. Exchanges: 1 vegetable; 1 fat.

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