Alrighty, so I am not a big fish person, but I love tilapia. There are so many different ways you can cook it, as you'll quickly start to see. It's also inexpensive and doesn't have that overly fishy flavor associated with many other fish.
Ingredients:
10 oz
tilapia filets, thawed – should yield 7 oz cooked (1 lean)
¼ cup light
ranch dressing (2 healthy fats)
2 tbps
reduced fat parmesan cheese, grated (2 condiments)
1/8 tsp
black pepper (1/4 condiment)
¼ tsp basil
(1/4 condiment)
Directions:
Place fish
on a metal cookie sheet lined with non-stick foil. Spread 2 tbsp of ranch on
the top of the fish fillets. Turn the fillets over and spread the remaining 2
tbsps of dressing evenly on the other side. Sprinkle with the parmesan cheese.
Bake at 425 15-20 minutes or until the fish is done. If the top needs browning,
put the baking pan under the broiler for a few minutes until nice and brown (4
mins).
Servings: 1
serving with 1 lean, 2.5 condiments and 2 healthy fats per serving.
Additions: Need to add 3 greens
Additions: Need to add 3 greens
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