Meal Details
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.
2. Simple sauteed spinach
200 cals, 7p, 5c, 14f (per meal)
4 clove (12g)
1 tsp, ground (2g)
1 tsp (6g)
4 tbsp (60mL)
32 cup(s) (960g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Heat the oil in the pan over medium heat.
2
Add the garlic and sauté for a minute or two until fragrant.
3
Over high heat, add the spinach, salt, and pepper and stir rapidly until spinach has wilted.
4
Serve.