Meal Details

1. Almond crusted tilapia

285 cals, 27p, 11c, 14f (per meal)

Scale to: , 16 oz

1 lbs (448g)

2/3 cup, slivered (72g)

1/2 cup (56g)

1/3 tsp (1g)

4 tsp (20mL)

Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.

Take half of the almonds and combine them with the flour in a shallow bowl.

Season fish with salt and dredge in flour mixture.

Add the oil to a skillet over medium heat and add fish and cook about 4 minutes on each side, until golden. Transfer to a plate.

Take the remaining almonds and put them in the pan, stirring occasionally for about a minute until toasted.

Sprinkle almonds over fish.

Serve.

2. Roasted tomatoes

60 cals, 1p, 2c, 5f (per meal)

Scale to: , 4 tomato(es)

4 small whole (2-2/5" dia) (364g)

4 tsp (20mL)

Preheat oven to 450°F (230°C).

Slice tomatoes in half down through the stem and rub them with oil. Season them with a pinch of salt and pepper.

Bake for 30-35 minutes until soft. Serve.