Baked Tarragon Tilapia
Jalapeño Rice and Roasted Broccoli
Ingredients
- 2 (4-oz) tilapia fillets
- 1½ Tbsp reduced-fat mayonnaise
- 2 tsp fat-free milk
- 1½ tsp Dijon mustard
- 1 tsp fresh lemon juice
- ¼ tsp dried tarragon
Instructions
- Preheat oven 425°F. Arrange fish on a foil-lined baking sheet coated with cooking spray. Stir together remaining ingredients, and spread on fish.
- Bake 12 to 15 minutes or until fish flakes with a fork.
Side Dish Ingredients
- ⅓ cup instant brown rice
- 1 jalapeño pepper, seeded and minced
- ¼ tsp salt, divided
- 1 (12-oz) pkg frozen broccoli florets
- 1 Tbsp extra virgin olive oil
Side Dish Instructions
- Preheat oven to 425°F. Cook rice according to package directions; toss with jalapeño and ⅛ tsp salt.
- Place broccoli on a baking sheet; toss with oil and ⅛ tsp salt. Roast 10 to 12 minutes or until just crisp-tender.
Nutritional Information
| Main | Side | Total | |
| Servings | 2 | 2 | |
| Calories |
150
|
230
|
380
|
| Fat (g) | 6 | 9 | 15 |
| Sat. Fat (g) | 0.5 | 1 | 1.5 |
| Protein (g) | 23 | 9 | 32 |
| Carb (g) | 3 | 33 | 36 |
| Fiber (g) | 0 | 7 | 7 |
| Sodium (mg) | 250 | 340 | 590 |
Diabetic Meal Plan
This recipe selected from the eMeals Diabetic Meal Plan.
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