Meal Details
1. Almond crusted tilapia
285 cals, 27p, 11c, 14f (per meal)
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.
1
Take half of the almonds and combine them with the flour in a shallow bowl.
2
Season fish with salt and dredge in flour mixture.
3
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.
4
Take the remaining almonds and put them in the pan, stirring occasionally for about a minute until toasted.
5
Sprinkle almonds over fish.
6
Serve.
2. Buttery lemon rice
90 cals, 2p, 19c, 1f (per meal)
1/4 tbsp (4g)
5 dash (1g)
1 tbsp (15mL)
1/2 cup (93g)
1/2 cup(s) (119mL)
1/2 cup(s) (mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Combine all ingredients except lemon pepper in saucepan.
2
Bring to a boil, then reduce heat.
3
Cover pot and allow to simmer slowly for 20 minutes, or until liquid is absorbed.
4
Sprinkle with lemon pepper before serving.