Meal Details
1. Broiled tilapia parmesan
260 cals, 33p, 2c, 14f (per meal)
1/3 cup (33g)
2 tbsp (30mL)
4 tsp (20mL)
1 1/3 lbs (598g)
4 tsp (19g)
1/4 tbsp, ground (2g)
1/4 tbsp (4g)
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. Buttery white rice
245 cals, 3p, 37c, 9f (per meal)
4 dash, ground (1g)
3 tbsp (43g)
1 tsp (6g)
2 cup(s) (474mL)
1 cup (185g)
1
In a saucepan with a good fitting lid bring water and salt to a boil.
2
Add rice and stir.
3
Cover and reduce heat to medium low. You will know that your temperature is correct if a little steam is visible leaking from the lid. A lot of steam means your heat is too high.
4
Cook for 20 minutes.
5
DO NOT LIFT LID!
6
The steam that is trapped inside the pan is what allows the rice to cook properly.
7
Remove from heat and fluff with fork, mix in butter, and season to taste with pepper. Serve.