Lazy Fish

Lazy Fish

This is a "lazy" recipe, so easy to make that requires no effort. Hence it is ideal when you do not "feel" like cooking at all :=)

2 servings
Preparation 10 min
Cooking 10 min

260 calories per serving 


Ingredients

1 tbsp olive oil   15 mL
1 clove garlic, chopped    
2 tilapia fillets, or turbot   360 g
14 mini-tomatoes (cherry, miniature or grape)   1 cup
4 tsp Parsley and Garlic Base (Recipe)   20 mL
1 pinch salt [optional]   0.1 g
  ground pepper to taste    

Before you start

Keep the serving plates in the oven at the lowest setting so they are warm when you serve.

Method

  1. Heat the oil in a skillet, over medium heat. Add the garlic and sauté 1 min, with stirring. Add the fish filllet then cook 1 min on one side. Turn the fillets then cook 1 min on the other side.
  2. Add the mini-tomatoes and the parsley and garlic base. Season with salt and pepper to taste. Cover and cook about 5-7 min over medium heat. The fillets are cooked when they turn opaque.
  3. Serve on the warmed plates.

Nutrition Facts Table

Nutrition Facts

per 1 serving (190g)

Amount

% DV*

* DV = Daily Value

Calories

260

Fat

12 g

19 %

Saturated 2.5 g
+ Trans 0 g

12 %

Cholesterol

80 mg

Sodium

85 mg

3 %

Carbohydrate

2 g

1 %

Fibre

1 g

2 %

Sugars

1 g

Protein

37 g

Vitamin A

15 %

Vitamin C

15 %

Calcium

2 %

Iron

10 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: ½ serving
Grain Products: 0 serving
Milk and Alternatives: 0 serving
Meat and Alternatives: serving

More info

Claims

Free :
Added Sugar
Low :
Sodium
Source of :
Copper, Folacin, Iron, Manganese, Pantothenic Acid, Vitamin A, Vitamin B1, Vitamin B2, Vitamin B6, Vitamin C, Zinc
Good source of :
Magnesium
Excellent source of :
Niacin, Phosphorus, Potassium, Selenium, Vitamin B12, Vitamin E, Vitamin K

More info


This recipe is in the following categories: Fish | Main courses/Entrées | Diabetes-friendly | Halal | Kosher | Low Sodium

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