Crispy Baked Tilapia with Potatoes
Sweet Pea and Tomato Salad
Ingredients
- 1 lemon
- 2 (4-oz) tilapia fillets, rinsed and patted dry
- 1 Tbsp reduced-fat mayonnaise
- ¼ tsp ground cumin
- ¼ cup panko breadcrumbs
- 2 Tbsp finely chopped green onions
- 2 tsp canola oil
- ¼ tsp salt
- ⅔ lb red potatoes, cut into ¾-inch chunks
- ⅛ tsp pepper
Instructions
- Preheat oven to 425°F. Grate and squeeze lemon to collect ¼ tsp zest and 1 tsp juice; set aside. Arrange fish on a foil-lined baking sheet coated with cooking spray.
- Combine mayonnaise, lemon juice, and cumin; spread over fish. Combine breadcrumbs, onions, oil, lemon zest, and ⅛ tsp salt; sprinkle over fish.
- Arrange potatoes around fish on baking sheet, and coat with cooking spray. Sprinkle potatoes with ⅛ tsp salt and pepper.
- Bake 15 minutes or until fish flakes with a fork and potatoes are tender.
Side Dish Ingredients
- ½ cup frozen green peas
- 1⅓ cups grape tomatoes, halved
- ½ cup chopped green bell pepper
- ⅓ cup diced red onion
- 1½ Tbsp apple cider vinegar
- 1 Tbsp canola oil
- 2 tsp sugar
- ¼ tsp salt
- ⅛ tsp crushed red pepper
Side Dish Instructions
- Cook peas according to package directions; drain and rinse with cold water to cool.
- Combine peas, tomatoes, and remaining ingredients in a serving bowl; cover and c at least 30 minutes or up to 2 hours.
Nutritional Information
| Main | Side | Total | |
| Servings | 2 | 2 | |
| Calories |
210
|
150
|
360
|
| Fat (g) | 10 | 7 | 17 |
| Sat. Fat (g) | 1.5 | 0 | 1.5 |
| Protein (g) | 27 | 4 | 31 |
| Carb (g) | 31 | 19 | 50 |
| Fiber (g) | 3 | 5 | 8 |
| Sodium (mg) | 460 | 330 | 790 |
Heart Healthy Meal Plan
This recipe selected from the eMeals Heart Healthy Meal Plan.
Each Dinner Plan Includes:
- Seven Dinner Menus
- Matching Grocery List
- Access via App or Online
