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Recipes
Shopping list
Ingredients
- 2 oz Deli Manchego cheese, shredded
- ½ cup reduced-fat mayonnaise
- ½ teaspoon smoked paprika
- Nonstick aluminum foil
- 4 tilapia fillets (about 1 ½ lb)
- 4 teaspoons bread crumbs
Steps
- Preheat oven to 400°F. Combine cheese, mayonnaise, and paprika. Place fish on foil-lined baking sheet.
- Spread cheese mixture evenly over fish. Sprinkle with breadcrumbs. Bake 8–10 minutes until top is browned and fish is 145°F.
Other Preparation Methods
- Broil: Preheat oven to broil. Lay 1 lb fresh asparagus in single layer on foil-lined baking sheet. Place 1 ½ lb tilapia over asparagus, and then top with ¼ cup Tuscan butter. Broil 5–7 minutes until asparagus is tender and fish is 145°F.
- Grill: Preheat grill to medium. Whisk ½ cup soy sauce with ¼ cup brown sugar in a shallow dish. Coat 1 ½ lb tilapia in soy mixture; marinate 10 minutes. Coat fish with spray; grill 4–5 minutes, on each side, until 145°F.
Always check fish for bones.
Wash hands, utensils, and surfaces with soap and water after any contact with raw meat, seafood, or eggs.
Do not reuse marinades.
Do not rinse raw meat.
Amount per ¼ recipe serving: Calories 330, Total Fat 17g, Sat Fat 5g, Trans Fat 0g, Chol 105mg, Sodium 320mg, Total Carb 6g, Fiber 0g, Total Sugar 2g, (Incl. 0g Added Sugars), Protein 38g, Vitamin D 0%, Calc 15%, Iron 6%, Potassium 0%