Meal Details
1. Broiled tilapia parmesan
262cal, 33p, 2c, 14f (per meal)
4 tsp (19g)
1/4 tbsp (4g)
1/4 tbsp, ground (2g)
1 1/3 lbs (598g)
4 tsp (20mL)
2 tbsp (30mL)
1/3 cup (33g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Preheat oven broiler. Grease broiling pan or line with aluminum foil.
2
Mix Parmesan cheese, butter, mayonnaise, and lemon juice together in a small bowl.
3
Season fish with pepper and salt.
4
Arrange fillets in a single layer on prepared pan.
5
Broil a few inches from the heat for 2 to 3 minutes. Flip fillets over and broil for 2 or 3 minutes more. Remove fillets from oven and cover with Parmesan mixture on top side.
6
Broil until fish flakes easily with a fork, about 2 minutes.
2. Baked parmesan zucchini
62cal, 3p, 3c, 4f (per meal)
2 medium (392g)
4 tbsp (25g)
1 tbsp (15mL)
1 tsp (4g)
1 dash (1g)
1 dash, ground (0g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350 F (180 C).
2
In a small bowl mix together the parmesan, Italian herbs, salt, and pepper.
3
Grease baking sheet and place zucchini skin side down on the sheet.
4
Drizzle zucchini with olive oil and sprinkle the parmesan mixture over top.
5
Bake for 15 minutes, until tender.
6
Broil for 2-3 minutes, until golden.
7
Serve.