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Garlic and Parsley Tilapia
all information

Garlic and Parsley Tilapia

Nutrition Facts

Serving Size1
Calories302
Total Fat18 g
Saturated Fat5.5 g
Sodium381 mg
Total Carbohydrate1 g
Dietary Fiber0.5 g
Protein33 g

Servings and Times

Servings2

Ingredients and Preparation

IngredientsMeasures
Butter1 tablespoon
Olive oil1 teaspoon
Garlic, minced1 clove
Fresh parsley, chopped 2 tablespoons (plus extra sprigs for garnish)
Salt¼ teaspoon
Dash of freshly ground pepper
Tilapia filets¾ pound
Cooking spray
Lemon wedges
  1. Directions
  2. Preheat oven to 350˚ F.
  3. 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.
  4. 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.

Please be aware that this information is provided to supplement the care provided by your physician. It is neither intended nor implied to be a substitute for professional medical advice. CALL YOUR HEALTHCARE PROVIDER IMMEDIATELY IF YOU THINK YOU MAY HAVE A MEDICAL EMERGENCY. Always seek the advice of your physician or other qualified health provider prior to starting any new treatment or with any questions you may have regarding a medical condition.


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