Blackened Tilapia
Cauliflower with Cheese Sauce and Tomato-Avocado Salad
Ingredients
- ¾ tsp paprika
- ½ tsp dried oregano
- ⅛ tsp cayenne pepper
- ⅛ tsp salt
- ⅛ tsp pepper
- 2 (4-oz) tilapia fillets
- 1 Tbsp canola oil
Instructions
- Stir together paprika, oregano, cayenne, salt, and pepper in a small bowl. Sprinkle over fish.
- Cook fish in hot oil in a large nonstick skillet over medium-high heat 3 minutes per side or until fish flakes with a fork.
Side Dish Ingredients
- 3 cups cauliflower florets
- ¼ cup fat-free milk
- ½ tsp all-purpose flour
- ¼ cup shredded reduced-fat sharp Cheddar cheese
- ⅛ tsp cayenne pepper
- ¼ tsp salt
- 2 tomatoes, sliced
- 1 avocado, sliced
- 1 Tbsp lime juice
Side Dish Instructions
- Steam cauliflower according to package directions. Meanwhile, whisk together milk and flour in a small saucepan; bring to a simmer over medium heat, stirring. Cook 2 minutes or until slightly thickened.
- Remove sauce from heat; let stand 30 seconds (to prevent from curdling). Stir in cheese, cayenne, and ⅛ tsp salt; Drizzle sauce over cauliflower.
- Arrange tomatoes and avocado on a platter; sprinkle with lime juice and ⅛ tsp salt. Serve cauliflower and salad alongside fish.
Nutritional Information
| Main | Side | Total | |
| Servings | 2 | 2 | |
| Calories |
170
|
230
|
400
|
| Fat (g) | 9 | 14 | 23 |
| Sat. Fat (g) | 1 | 4 | 5 |
| Protein (g) | 23 | 10 | 33 |
| Carb (g) | 0 | 21 | 21 |
| Fiber (g) | 0 | 9 | 9 |
| Sodium (mg) | 200 | 490 | 690 |
Heart Healthy Meal Plan
This recipe selected from the eMeals Heart Healthy Meal Plan.
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