Baked Tilapia and Roasted Tomatoes
Lemon Asparagus
Ingredients
- 1 pint grape tomatoes
- 2 tsp olive oil
- ½ tsp kosher salt, divided
- ½ tsp pepper, divided
- ⅓ cup reduced fat olive oil mayonnaise
- 1 Tbsp lemon juice
- 2 tsp chopped fresh basil
- 1½ tsp Dijon mustard
- 6 (6-oz) tilapia fillets
- ½ cup panko breadcrumbs
- 1 lemon, cut into wedges
Instructions
- Preheat oven to 450°F. Toss tomatoes with oil; sprinkle with ¼ tsp each salt and pepper. Place on one side of a large foil-lined rimmed baking sheet coated with cooking spray.
- Combine mayonnaise, lemon juice, basil, and mustard in a bowl.
- Sprinkle fish with ¼ tsp salt and ¼ tsp pepper. Spread mayonnaise mixture over 1 side of fish. Top with panko; coat with cooking spray.
- Arrange fish on other side of baking sheet. 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
- 2 lb asparagus, trimmed
- 2 Tbsp olive oil
- 2 Tbsp lemon juice
- ¼ tsp kosher 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 | 6 | 6 | |
| Calories |
267
|
57
|
324
|
| Fat (g) | 10 | 5 | 15 |
| Sat. Fat (g) | 2 | 1 | 3 |
| Protein (g) | 36 | 2 | 38 |
| Carb (g) | 11 | 4 | 15 |
| Fiber (g) | 1 | 2 | 3 |
| Sodium (mg) | 420 | 82 | 502 |
| T. Sugs (g) | 1 | 2 | 3 |
| A. Sugs (g) | 0 | 0 | 0 |
Heart Healthy Meal Plan
This recipe selected from the eMeals Heart Healthy Meal Plan.
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