Meal Details
Broiled tilapia parmesan
1. Broiled tilapia parmesan
525 cals, 65p, 3c, 28f (per meal)
  • ,
  • 2/3 cup (67g)
  • 4 tbsp (60mL)
  • 2 2/3 tbsp (40mL)
  • 2 2/3 lbs (1194g)
  • 2 2/3 tbsp (38g)
  • 1/2 tbsp, ground (3g)
  • 1/2 tbsp (8g)
  • Recipe has been scaled from original by 1.33x. 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.
    Farro
    2. Farro
    185 cals, 6p, 33c, 1f (per meal)
  • ,
  • 8 cup(s) (1896mL)
  • 1 cup (208g)
  • 1
    Follow package instructions if they differ. Bring salted water to a boil. Add farro, return to a boil, then reduce heat to medium-high and cook uncovered for about 30 minutes, until soft. Drain and serve.
    Roasted brussels sprouts
    3. Roasted brussels sprouts
    175 cals, 5p, 9c, 10f (per meal)
  • 1 1/2 lbs (680g)
  • 3 tbsp (45mL)
  • 1/4 tbsp (5g)
  • 4 dash, ground (1g)
  • 1
    Preheat oven to 400 F (200 C).
    2
    To prepare the brussels sprouts, cut off the brown ends and remove any yellow outer leaves.
    3
    In a medium bowl, mix them with the oil, salt, and pepper until evenly coated.
    4
    Spread them out evenly on a sheet pan and roast for about 30-35 minutes until tender on the inside. Keep an eye on them while cooking and shake the pan every so often so that they brown evenly.
    5
    Remove from oven and serve.
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