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Lazy Fish

11 Reviews
91% would make this recipe again

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 :=)

Preparation : 10 min Cooking : 10 min
260 calories/serving
  • Can be done in advance
  • Very easy
  • Gluten Free
  • Lactose Free
  • Nuts & Peanuts Free
  • Halal
  • Kosher
  • Diabetes-friendly

Ingredients

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

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

per 1 Serving (180g)

Amount

% Daily Value

Calories

260

Fat

12 g

19 %

Saturated 2.5 g
+ Trans 0 g

12 %

Cholesterol

80 mg

Sodium

80 mg

3 %

Carbohydrate

2 g

1 %

Fibre

1 g

2 %

Sugars

1 g

Protein

37 g

Vitamin A

15 %

Vitamin C

14 %

Calcium

3 %

Iron

9 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : ½ serving
Grain Products : 0 serving
Milk and Alternatives : 0 serving
Meat and Alternatives : 1 ¾ servings

Claims

This recipe is :
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
Free  :
Added Sugar

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Vegetables ½
Meat and Alternatives 4 ½
Fats 1 ½

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Members' Reviews

11 Reviews (11 with rating only ) 91% would make this recipe again

This recipe is in the following categories

Fish | Main courses/Entrées | Kosher | Low Sodium | Diabetes-friendly | Halal