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Ingredients:

4 ½ oz. protein, 1 veggie, and 1 carb per serving

  • 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.

 

* Hint: If your lemon is not very juicy, put it in the microwave for 10 seconds to help it release its juices.

** TipYou can use any vegetable you would like, but we recommend broccoli or green beans.