Delicious and low in calories, cholestrol and fat. Serve over couscous or rice. Yum!
| 16 | oz. Tilapia = 4 fillets |
| 1 | tbl olive oil |
| 1/4 | cup grated Parmesan cheese |
| 2 | tbl parsley |
| 2 | tbl Smart Balance Omega Plus |
| 1 | tbl lemon juice |
| 1 | tsp. garlic powder |
- Mix Parmesan cheese, garlic powder, parsley flakes; set aside.
- Heat a large saute pan and add olive oil, butter, and lemon.
- Saute fillets 2-3 minutes per side until white and flaky.
- Sprinkle cheese mixture on fillets and saute each side for another minute, then serve.
Fish, Main Dish
| Nutrition Facts | ||||||
Serving Size 136.4g |
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Amount Per Serving |
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Calories 195 Calories from Fat
95 |
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% Daily Value* |
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Total Fat
10.6g 16%
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Saturated Fat
3.2g 16%
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|
Trans Fat
0.0g |
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|
Cholesterol
61mg 20%
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|
Sodium
182mg 8%
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|
Total Carbohydrates
1.2g 0%
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Dietary Fiber
0.1g 0%
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|
Sugars
0.3g |
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|
Protein
23.8g
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* Based on a 2000 calorie diet
Nutritional details are an estimate and should only be used as a guide for approximation. |
Nutritional Analysis
| Nutrition Grade
96% confidence |
Good points |
Bad points |
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