Tilapia with Lemon-Horseradish Sauce
Green Beans with Roasted Peppers and Wheat Rolls
Ingredients
- 2 (5-oz) tilapia fillets
- ⅛ tsp pepper
- 2 Tbsp reduced-fat mayonnaise
- 2 Tbsp reduced-fat sour cream
- 1½ tsp fresh lemon juice
- 1½ tsp prepared horseradish
Instructions
- Preheat broiler.
- Sprinkle tilapia with ⅛ tsp pepper; arrange on a broiler pan coated with cooking spray.
- Broil 6 minutes or until fish flakes with a fork.
- Stir together mayonnaise, sour cream, lemon juice and horseradish; spoon sauce over each fish fillet.
Side Dish Ingredients
- 1 small red bell pepper, halved lengthwise
- ½ lb green beans, trimmed
- 2 tsp extra virgin olive oil
- ¼ tsp garlic salt
- ⅛ tsp pepper
- 2 wheat rolls with honey (such as Sara Lee)
Side Dish Instructions
- Preheat broiler. Place pepper, cut sides down, on a baking sheet coated with cooking spray.
- Broil 4 to 5 minutes or until tender and slightly charred. Cool 5 minutes; cut into thin strips.
- Meanwhile, place green beans in a steamer basket over boiling water; cover and steam 5 to 6 minutes or until tender.
- Toss green beans, pepper strips, oil, garlic salt, and pepper in a bowl. Serve beans and rolls each alongside fish.
Nutritional Information
| Main | Side | Total | |
| Servings | 2 | 2 | |
| Calories |
210
|
210
|
420
|
| Fat (g) | 8 | 9 | 17 |
| Sat. Fat (g) | 2 | 1 | 3 |
| Protein (g) | 29 | 5 | 34 |
| Carb (g) | 5 | 30 | 35 |
| Fiber (g) | 0 | 6 | 6 |
| Sodium (mg) | 230 | 320 | 550 |
Heart Healthy Meal Plan
This recipe selected from the eMeals Heart Healthy Meal Plan.
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