Friday, December 16, 2011

Parmesan-Crusted Tilapia with Garlic Brussel Sprouts and Baked Sweet Potato

Fish is a protein powerhouse and is low in calories and keeps you looking and feeling trim.  The American Heart Association recommends eating it at least twice per week.  I'm talking sauteed, grilled, or broiled...not fried. 

Tilapia is a wonderful, light flavored fish that is very versatile and easy to cook.  Using tin foil to bake the fish is the easiest way to prepare it, and it doesn't leave any fishy odors in the house. Plus clean-up is a breeze!  It pairs nicely with garlic, lemons, curry, cheeses, and a variety of herbs.  I decided to keep it simple with dill, parsley, garlic, lemons, and Parmesan.  This way, we could really appreciate its wonderful natural flavors.  

As with all fish, it is low in calories, saturated fats, and carbohydrates, and is rich in Omega 3 Fatty Acids.  As a standard, a typical serving of fish is 4-5 oz or the size of a checkbook (180 calories and 35 g protein!)

Parmesan-Crusted Tilapia with Garlic Brussel Sprouts & Baked Sweet Potato
Serves 4 

1.5 pounds of Tilapia fillets
1 Tbsp garlic 
1/2 lemon juiced
1 tsp dried dill
1 Tbsp fresh parsley, chopped
2 Tbsp Parmesan cheese, grated
Pepper, to taste

2 cups of fresh Brussel Sprouts
1 Tbsp olive oil
1 Tbsp garlic, chopped
Pepper, to taste
4 small sweet potatoes
Dash of cinnamon

Preheat the oven to 350 degrees.  Place the potatoes on a cooking sheet with tin foil and bake for 30 minutes (50 minutes total).  Meanwhile season the fish with the above ingredients and bake for 20-25 minutes or until the fish is fairly firm to the touch.  Heat the oil and garlic in a skillet over medium heat.  Add the Brussel Sprouts 2 Tbsp of water and cover for 10 minutes or until the Brussels Sprouts are tender. 
Split each potato and sprinkle a dash of cinnamon.

Nutrition Facts: 5 oz of fish, 1/2 cup Brussel Sprouts, 1 small sweet potato
350 calories, 30 g carbohydrates, 41 g protein, 8 g fat, 6 g fiber, 160 mg sodium

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