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. Buttery white rice
405cal, 6p, 61c, 15f (per meal)
1 2/3 cup (308g)
3 1/3 cup(s) (790mL)
1/2 tbsp (10g)
5 tbsp (71g)
1 tsp, ground (2g)
Recipe has been scaled from original by 1.67x. Adjust cook times and pan sizes accordingly.
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.