Baked Tilapia and Roasted Tomatoes
Lemon Asparagus
Ingredients
- 1 cup grape tomatoes
- 1 tsp olive oil
- ⅜ tsp salt, divided
- ¼ tsp pepper, divided
- 3 Tbsp mayonnaise
- ½ Tbsp lemon juice
- 1 tsp chopped fresh basil (or use ¼ tsp dried)
- ¾ tsp Dijon mustard
- 3 (6-oz) tilapia fillets
- ¼ cup panko breadcrumbs
- ½ lemon, cut into wedges
Instructions
- Preheat oven to 450°F. Toss tomatoes with oil; sprinkle with ⅛ tsp each salt and pepper. Place on one side of a large foil-lined baking sheet coated with cooking spray.
- Combine mayonnaise, lemon juice, basil, and mustard in a bowl.
- Sprinkle fish with ¼ tsp salt and ⅛ tsp pepper. Spread mayonnaise mixture over 1 side of fish. Top with panko; coat with cooking spray.
- Arrange fish on other side of pan. Bake 5 minutes. Turn oven to broil without removing pan from oven. Broil 3 minutes or until fish flakes with a fork.
- Serve with lemon wedges.
Side Dish Ingredients
- 1 lb asparagus, trimmed
- 1 Tbsp olive oil
- 1 Tbsp lemon juice
- ¼ tsp salt
- ¼ tsp pepper
Side Dish Instructions
- Combine asparagus, oil, lemon juice, salt, and pepper in a microwave-safe dish; cover with plastic wrap, and vent.
- Microwave at HIGH 3 to 4 minutes or until crisp-tender.
Nutritional Information
| Main | Side | Total | |
| Servings | 3 | 3 | |
| Calories |
302
|
57
|
359
|
| Fat (g) | 14 | 5 | 19 |
| Sat. Fat (g) | 3 | 1 | 4 |
| Protein (g) | 36 | 2 | 38 |
| Carb (g) | 9 | 4 | 13 |
| Fiber (g) | 1 | 2 | 3 |
| Sodium (mg) | 497 | 196 | 693 |
Diabetic Meal Plan
This recipe selected from the eMeals Diabetic Meal Plan.
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