If you've never tried tilapia, you're missing out on a real taste treat, and at 100 calories for a 4-ounce portion, it's a real Diet Delite. Fresh tilapia can be found at Costco and at major supermarkets occasionally, but check the frozen fish as well for availability. Trader Joe's will carry it on occasion, but it sells out quickly. If you have a local fish market, it will probably be available on a regular basis. This recipe is for a single serving, but you can multiply it for additional servings.
2 tilapia fillets (4 oz. each)
1 tsp. Old Bay Seasoning
1 tsp. dried dill
Lemon juice/soy sauce spritz
(Combine 1/4 cup lemon juice and 1/4 cup soy sauce in a spray bottle available at most
kitchen stores like Sur Le Table or salvage an old one from some other use.)
2 tbsp. grated parmesan/romano cheese
Olive oil spray
Spray small glass baking dish with olive oil spray. Place the two fish fillets in the baking dish. Spritz both fillets with lemon/soy mixture. Sprinkle 1/2 tsp. Old Bay Seasoning and 1/2 tsp. dried dill on each fillet. Sprinkle 1 tbsp. of grated cheese on each fillet. Spray fillets lightly with olive oil. Bake at 325 degrees for 20 minutes.
Serve with 8 ozs. of new potatoes boiled in lightly salted water until tender and 1-1/2 cups or 6 ozs. of cooked broccoli seasoned with 1 tbsp. of your favorite lo-cal salad dressing. I particularly like Litehouse Sesame Ginger Salad Dressing
This entire meal is plain and simple, won't leave you hungry, is a Deliteful meal for a summer evening and is only 500 calories
. You might even have room for dessert.
BTW, weighing in with no gain, no loss
. Oh well, that's the story of my life. Too much eating out plus Mother's Day dinner with Mom, who is a fabulous cook, did me in again this week. Don't let anyone tell you dieting doesn't take will power!!!