Meal Details
1. Broiled tilapia parmesan
590 cals, 73p, 4c, 31f (per meal)
3/4 cup (75g)
1/4 cup (68mL)
3 tbsp (45mL)
3 lbs (1344g)
3 tbsp (43g)
1/2 tbsp, ground (3g)
1/2 tbsp (9g)
Recipe has been scaled from original by 1.5x. 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. Sweet potato fries
175 cals, 3p, 26c, 5f (per meal)
1 1/3 lbs (605g)
4 tsp (20mL)
1/4 tbsp (2g)
1/4 tbsp (2g)
1/4 tbsp (4g)
1/3 tsp, ground (1g)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
1
Heat the oven to 400.
2
Cut the sweet potatoes into sticks 1/4 to 1/2 inch wide and 3 inches long, and toss them with the oil.
3
Mix the spices, salt, and pepper in a small bowl, and toss them with the sweet potatoes. Spread them out evenly on a baking sheet.
4
Bake until brown and crisp on the bottom, about 15 minutes, then flip and cook until the other side is crisp, about 10 minutes.
5
Serve.