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. Caprese salad
142cal, 8p, 5c, 9f (per meal)
1 1/3 cup cherry tomatoes (199g)
2 2/3 tbsp (40mL)
2/3 cup leaves, whole (16g)
1 1/3 package (5.5 oz) (207g)
4 oz (113g)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
1
In a large bowl, mix together the mixed greens, basil, and tomatoes.
2
When serving, top with mozzarella and balsamic vinaigrette.
3. Buttery lemon rice
185cal, 4p, 38c, 2f (per meal)
1/2 tbsp (7g)
1 cup(s) (mL)
1 1/4 tsp (3g)
1 cup (185g)
1 cup(s) (237mL)
2 tbsp (30mL)
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.