Meal Details
1. Broiled tilapia parmesan
393cal, 49p, 3c, 21f (per meal)
2 tbsp (28g)
1 tsp (6g)
1 tsp, ground (2g)
2 lbs (896g)
2 tbsp (30mL)
3 tbsp (45mL)
1/2 cup (50g)
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. Garlic parmesan roasted potatoes
460cal, 11p, 64c, 13f (per meal)
4 lbs (1816g)
1/2 tbsp, ground (3g)
1/2 tbsp (8g)
1/2 cup (44g)
2 2/3 tsp (10g)
6 2/3 clove(s) (20g)
2 2/3 tbsp (40mL)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C) and grease a baking sheet.
2
Spread potatoes in one layer on the sheet.
3
Add olive oil, garlic, parmesan, and all seasonings to the potatoes. Toss to coat.
4
Bake 25-30 minutes until brown and crispy.
5
Serve.
3. Caprese salad
178cal, 10p, 6c, 11f (per meal)
1/4 cup (50mL)
13 1/3 tbsp leaves, whole (20g)
1 2/3 cup cherry tomatoes (248g)
1 2/3 package (5.5 oz) (258g)
5 oz (142g)
Recipe has been scaled from original by 1.67x. 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.