Healthy Recipes

Garlic and Parsley Tilapia
dashed separator
Servings: 2
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
  1. Preheat oven to 350˚ F.
  2. 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.
  3. 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.


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
dashed separator
healthy living calculator
Current Research From Top Journals


Early Peanut Consumption Associated with Lower Risk of Peanut Allergy in High Risk Children
March 2015

Many medical groups felt that early exposure to certain foods like peanuts increased a child's risk of developing food allergies. However, newer research including this trial suggest that early exposure may actually decrease the risk of developing food allergies.

dot separator
previous editions

Breastfeeding May Decrease the Risk of Childhood Obesity
February 2015

Tonsillectomy May Reduce Number of Sore Throat Days in Children
February 2015

Research Review Finds Little Support for Nearly Half of Medical Talk Show Recommendations
January 2015

dashed separator

Advertisement

Our Free Newsletter
click here to see all of our uplifting newsletters »

 

Advertisement

Advertisement

DiggDeliciousNewsvineRedditStumbleTechnoratiFacebook