Meal Details
Broiled tilapia parmesan
1. Broiled tilapia parmesan
395 cals, 49p, 3c, 21f (per meal)
  • ,
  • 1/2 cup (50g)
  • 3 tbsp (45mL)
  • 2 tbsp (30mL)
  • 2 lbs (896g)
  • 2 tbsp (28g)
  • 1 tsp, ground (2g)
  • 1 tsp (6g)
  • 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.
    Buttery brown rice
    2. Buttery brown rice
    250 cals, 4p, 35c, 10f (per meal)
  • 3 tbsp (43g)
  • 1 cup (190g)
  • 1/4 tbsp (5g)
  • 2 cup(s) (474mL)
  • 1/4 tbsp, ground (2g)
  • 1
    Rinse the starch off the rice in a strainer under cold water for 30 seconds.
    2
    Bring the water to a boil over high heat in a large pot that has a tight fitting lid.
    3
    Add the rice, stir it just once, and boil, covered, for 30 minutes.
    4
    Pour the rice into a strainer over the sink and drain for 10 seconds.
    5
    Return the rice to the same pot, off the heat.
    6
    Cover immediately and set aside for 10 minutes (this is the steaming part).
    7
    Uncover, mix in butter, and season with salt and pepper.
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