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 |
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 |
Exchanges
5 very lean meats; 2 fats
Side Suggestions: Garlic-sautéed Broccolini
Wash 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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