Healthy Lemon Herb Tilapia Recipe

Lemon Herb Tilapia

Time: 20 minutes
Servings: 4

Ingredients

Preparation

In a large bowl, add parsley, garlic, lemon juice, olive oil, pepper & cumin. Mix well. Place tilapia into the herb mixture & marinate 5 minutes, making sure both sides are covered.
Prepare rice according to package directions. Set aside.
Lightly coat a skillet with cooking spray & heat over medium. Add fish & herb marinade. Cook 3-4 minutes per side or until lightly browned & fish flakes easily with a fork.
Add tomatoes & cook 1-2 minutes or until warm. Serve over 1/2 cup rice.

Use lime and cilantro instead of lemon and parsley for a different flavor.

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4 servings per recipe
Serving size	(296g)

Amount per serving
Calories

380

% Daily Value*
Total Fat 11g	14%
Saturated Fat 2g	10%
Trans Fat 0g
Cholesterol 55mg	18%
Sodium 85mg	4%
Total Carbohydrate 47g	17%
Dietary Fiber 4g	14%
Total Sugars 2g
Includes 0g Added Sugars	0%
Protein 28g
Vitamin D 4mcg	20%
Calcium 61mg	4%
Iron 3mg	15%
Potassium 598mg	15%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

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Jean says:

10/28/2019 at 12:11 am

Carbs are high. But it all looks so good

Reply
1. Ezekiel Kresie says:
  
  10/31/2019 at 10:49 pm
  
  Jean, thank you for your comment! The Dietary Guidelines for Americans recommend that carbohydrates make up 45-65% of your total energy intake. This amount would be about 180-230 grams of carbs per day for women and 220-330 grams for men. The carbohydrates in this recipe come from brown rice and vegetables that are high in fiber.
  
  Reply