Meal Details
1. Broiled tilapia parmesan
655 cals, 81p, 4c, 35f (per meal)
13 1/3 tbsp (83g)
5 tbsp (75mL)
1/4 cup (50mL)
3 1/3 lbs (1494g)
1/4 cup (47g)
1/2 tbsp, ground (4g)
1/2 tbsp (10g)
Recipe has been scaled from original by 1.67x. 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. Baked parmesan zucchini
250 cals, 12p, 12c, 15f (per meal)
4 dash, ground (1g)
4 dash (3g)
4 tsp (14g)
4 tbsp (60mL)
1 cup (100g)
8 medium (1568g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350 F (180 C).
2
In a small bowl mix together the parmesan, Italian herbs, salt, and pepper.
3
Grease baking sheet and place zucchini skin side down on the sheet.
4
Drizzle zucchini with olive oil and sprinkle the parmesan mixture over top.
5
Bake for 15 minutes, until tender.
6
Broil for 2-3 minutes, until golden.
7
Serve.