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 |
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
- Preheat oven to 350˚ F.
- 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.
- 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.
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.