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tilabia

Citrus and Leek Tilapia

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Citrus and Leek Tilapia

4 ½ OZ. PROTEIN, 1 VEGGIE, AND 1 CARB PER SERVING

Ingredients:

  • 5 ½ - 6 oz. fresh or frozen tilapia*

  • 1½ cup leeks, sliced length-wise

  • juice of ½ lemon

  • lemon and orange zest

  • lemon and orange slices

  • parsley and/or dill (to taste)

  • pepper (to taste)

  • 2½" long sweet potato, baked

Instructions:

  1. Prepare BBQ/grill or preheat oven to 350°.

  2. In a small bowl, combine lemon juice and zest.

  3. Baste fish with the mixture and top with pepper, herbs, and citrus slices.

  4. Slice the leeks length-wise. Using the dark green leaves as a handle, rinse cut white and light green section of leek under cool running water, fanning them apart to remove all dirt and grit.

  5. Wrap ingredients in aluminum foil and place on the BBQ/grill or in preheated oven.

  6. Cook fish for 5-10 minutes or until it is thoroughly cooked.

  7. Remove the fish, citrus slices and leeks from the foil and place on plate.

  8. Serve a 2½" baked sweet potato along side.

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Lemon Pepper Fish

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Lemon Pepper Fish

4 ½ OZ. PROTEIN, 1 VEGGIE, AND 1 CARB PER SERVING

Ingredients:

  • 5 ½ - 6 oz. fresh or frozen tilapia

  • juice of ½ lemon *

  • 1-3 garlic cloves, minced

  • ½ tsp. pepper

  • ¼ tsp. Mrs. Dash or any other sodium-free seasoning

  • ¼ tsp. cumin powder

  • 1/8 tsp. turmeric

  • 1 cup cooked vegetables * *

  • ½ cup cooked brown or wild rice

Instructions:

  1. Place fish in a small bowl.

  2. Add garlic, black pepper, Mrs. Dash, cumin and turmeric. Ensuring to coat both sides of the fish.

  3. Cover and marinate at least 1 hour in refrigerator.

  4. Preheat the oven to 400°.

  5. Place fish in a non-stick baking dish and cover with the marinade.

  6. Bake 10-12 minutes depending on thickness or until fish flakes easily.

  7. Squeeze the lemon juice over the fish. Serve with rice and vegetables.

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