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. Pan roasted zucchini
110 cals, 2p, 4c, 9f (per meal)
2 2/3 medium (523g)
4 tsp, ground (9g)
1/2 tbsp, ground (2g)
1/2 tbsp (4g)
1/2 tbsp (8g)
2 2/3 tbsp (40mL)
Recipe has been scaled from original by 2.67x. Adjust cook times and pan sizes accordingly.
1
Cut the zucchini lengthwise into four or five fillets.
2
In a small bowl whisk together the olive oil and seasonings.
3
Brush the oil mixture over all sides of the zucchini slices.
4
Place zucchini in heated pan for 2-3 minutes on one side. Then flip and cook for another minute on the other side.
5
Serve.