This fish recipe provides the protein and veggies of your healthy plate.
Lemon Herb Tilapia with Zucchini*
Serving Size: 1 tilapia filet and ½ cup zucchini
Yield: 4 servings
1/2 cup lemon juice
3 garlic cloves, minced
1 teaspoon dried basil
1 teaspoon dried tarragon
1 teaspoon dried oregano
1 teaspoon dried thyme
4 4-ounce tilapia filets
2 small zucchini, thinly sliced lengthwise
1 tablespoon margarine
1/4 teaspoon salt
1/4 teaspoon ground black pepper
1. Preheat oven to 400 degrees. Combine lemon juice, garlic, and herbs in a medium bowl. Add fish, cover and marinate in the refrigerator for 15 minutes.
2. Remove fish from marinade (reserve the marinade). Spray a 12x12 – inch sheet of aluminum foil with cooking spray.
3. Place 2 filets of fish on the sheet of aluminum foil. Top with half of zucchini. Repeat layering with another layer of fish, then remaining zucchini.
4. Sprinkle chunks of margarine over the top of the fish and drizzle ¼ cup of the marinade over the top. Sprinkle with salt and pepper.
5. Bring foil sides up on both sides and seal. Place on baking sheet and bake in oven for 20 minutes.
Nutritional Information: 155 calories, 6 grams total fat, 2 grams saturated fat, 76mg cholesterol, 217mg sodium, 5g total carbohydrate, 1 grams dietary fiber, 23g protein.
*This recipe is gluten-free.
Copyright © American Diabetes Association from Healthy Calendar Diabetic Cooking. Reprinted with permission from The American Diabetes Association. To order this book, please call 1-800-232-6733 or order online at http://store.diabetes.org/.
NOTE: The information is not intended to be a replacement or substitute for consultation with a qualified medical professional or for professional medical advice related to diabetes or another medical condition. Please contact your physician or medical professional with any questions and concerns about your medical condition.
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