Garlic and Parsley Tilapia
En Español (Spanish Version)

Nutrition Facts
Serving Size1Calories302Total Fat18 gSaturated Fat5.5 gSodium381 mgTotal Carbohydrate1 gDietary Fiber0.5 gProtein33 g
Servings and Times
Ingredients and Preparation
IngredientsMeasuresButter1 tablespoonOlive oil1 teaspoonGarlic, minced1 cloveFresh parsley, chopped2 tablespoons (plus extra sprigs for garnish)Salt¼ teaspoonDash of freshly ground pepperTilapia filets¾ poundCooking sprayLemon 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.

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