STEROID
02-08-2012, 02:01 AM
F.I.S.T.'s BAKED TILAPIA
http://img191.imageshack.us/img191/8348/18007173.jpg (http://bodybuilderselite.com/bbelite/redirect-to/?redirect=http%3A%2F%2Fimg191.imageshack.us%2Fimg1 91%2F8348%2F18007173.jpg)
Total Time: 20-25 Minutes
Number of Servings: 1
Ingredients
Tilapia filet
1/2 cup sliced onions
1/4 cup diced red sweet pepper
1/4 cup chopped roasted red pepper
1 tbsp seafood rub or seafood seasoning
Cooking spray
2 thin slices of lemon
Directions
On a 24" piece of aluminum foil, place a layer of the mixed vegetables.
Lay the filet on top of the vegetables.
Sprinkle the tilapia with seafood seasoning and top with lemon slices.
Close up aluminum foil into a sealed pocket.
Cook in oven at 350*F for 15 minutes or on grill at low temp for 15 min.
Note: I also cook this in a 8" skillet, sprayed with cooking spray and add 1/4 cup water. Layer as with bag and cover and cook on your stovetop on Med-Hi for 10 minutes.
Served it today with white rice.Normally go with brown rice or quinoa but had some white rice left over so I used it up.
Nutritional Info
Servings Per Recipe: 1
Amount Per Serving
Calories: 238
Total Fat: 2 g
Cholesterol: 55 mg
Sodium: 140 mg
Total Carbs: 23 g
Dietary Fiber: 9 g
Protein: 32 g
http://img191.imageshack.us/img191/8348/18007173.jpg (http://bodybuilderselite.com/bbelite/redirect-to/?redirect=http%3A%2F%2Fimg191.imageshack.us%2Fimg1 91%2F8348%2F18007173.jpg)
Total Time: 20-25 Minutes
Number of Servings: 1
Ingredients
Tilapia filet
1/2 cup sliced onions
1/4 cup diced red sweet pepper
1/4 cup chopped roasted red pepper
1 tbsp seafood rub or seafood seasoning
Cooking spray
2 thin slices of lemon
Directions
On a 24" piece of aluminum foil, place a layer of the mixed vegetables.
Lay the filet on top of the vegetables.
Sprinkle the tilapia with seafood seasoning and top with lemon slices.
Close up aluminum foil into a sealed pocket.
Cook in oven at 350*F for 15 minutes or on grill at low temp for 15 min.
Note: I also cook this in a 8" skillet, sprayed with cooking spray and add 1/4 cup water. Layer as with bag and cover and cook on your stovetop on Med-Hi for 10 minutes.
Served it today with white rice.Normally go with brown rice or quinoa but had some white rice left over so I used it up.
Nutritional Info
Servings Per Recipe: 1
Amount Per Serving
Calories: 238
Total Fat: 2 g
Cholesterol: 55 mg
Sodium: 140 mg
Total Carbs: 23 g
Dietary Fiber: 9 g
Protein: 32 g