Meal Details
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.
2. Roasted broccoli
100 cals, 9p, 7c, 0f (per meal)
4 package (1136g)
1 tsp (6g)
1 tsp, ground (2g)
1 tsp (3g)
1 tsp (2g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 375°F.
2
Arrange frozen broccoli on a lightly greased baking sheet and season with salt, pepper, garlic and onion powder.
3
Bake for 20 minutes and then flip the broccoli. Continue baking until broccoli is slightly crispy and charred, about another 20 minutes.