I hope everyone had a great Cinco de Mayo weekend! My husband and I had a great time with friends relaxing on the beach and enjoying a few too many margaritas and tequila shots -- but isn’t that what May 5th is all about? Needless to say, we spent all day Sunday camped out on the couch cuddling with the dogs while watching HGTV. I just love those lazy Sundays....
Today’s recipe is perfect for a lazy day or really any day. It is fresh, light and ready in about 15 minutes! This fish dish is a staple in our home for all these reasons -- we always keep a big bag of frozen tilapia fillets in the freezer and I usually have tomatoes, parsley and lemons on hand. The short ingredient list and preparation make it ideal for busy nights that you would rather not order in a pizza or chinese food. Pair it with a rice side dish and you’ve got yourself a quick and healthy dinner.
Broiled Tilapia with Lemony Tomatoes (makes 4 servings)
For Fish:
Four 4 oz tilapia fillets
1/4 c. panko (Japanese bread crumbs)
1/4 c. shredded parmesan cheese
cooking spray
salt and pepper
Lemony Tomatoes:
4 roma tomatoes, diced
handful of fresh flat leaf parsley, finely chopped
1 clove garlic, finely minced or pasted* Click here for instructions on pasting garlic
juice from 1 lemon
zest from 1/2 lemon
- Set oven to broil. Spray an oven safe glass baking dish with cooking spray. Lay tilapia fillets on prepared dish and sprinkle with panko, parmesan, salt and pepper. Spray each tilapia fillet with cooking spray {this will allow the topping to become crispy and brown}.
- Broil fish for 8-10 minutes or until fish flakes with fork
- Combine all ingredients for lemony tomatoes
- Top fish with tomato mixture and serve
Nutrition Facts: (per serving)
calories: 180, fat: 4.4g, carbohydrates: 8g, fiber: 1g, protein: 27g
No comments:
Post a Comment