Oven Baked
Crispy Baked Lemon Tilapia
Parmesan Broccoli
Ingredients
- 1 cup quinoa
- 1 cup whole wheat panko breadcrumbs
- 2 Tbsp chopped fresh parsley
- 2 tsp lemon zest
- 2 cloves garlic, minced
- 1½ lb tilapia fillets
- ½ tsp salt
- ½ tsp pepper
- 2 large eggs, lightly beaten
- 2 Tbsp butter, melted
Instructions
- Preheat oven to 400°F. Cook quinoa according to package directions.
- Place a wire rack on a rimmed baking sheet; coat with cooking spray.
- Stir together breadcrumbs, parsley, lemon zest, and garlic in a shallow bowl.
- Sprinkle fish with salt and pepper; dip fish in egg, letting excess drain off; dredge in breadcrumb mixture, pressing gently to adhere.
- Place fish on rack; drizzle with butter. Bake 10 to 15 minutes or until fish flakes with a fork. Serve fish with quinoa.
Side Dish Ingredients
- 1½ lb broccoli crowns, cut into florets
- 3 Tbsp olive oil
- ½ tsp salt
- ½ tsp pepper
- 2 cloves garlic, minced
- ¼ cup freshly grated Parmesan cheese
Side Dish Instructions
- Preheat oven to 400°F. Combine broccoli, oil, salt, and pepper on a large rimmed baking sheet; spread in a single layer. Bake 20 minutes or until almost tender.
- Add garlic and cheese; bake 5 minutes longer or until broccoli is browned and tender.
Nutritional Information
| Main | Side | Total | |
| Servings | 6 | 6 | |
| Calories |
302
|
99
|
401
|
| Fat (g) | 9 | 8 | 17 |
| Sat. Fat (g) | 4 | 1 | 5 |
| Protein (g) | 30 | 3 | 33 |
| Carb (g) | 26 | 6 | 32 |
| Fiber (g) | 3 | 2 | 5 |
| Sodium (mg) | 315 | 277 | 592 |
| T. Sugs (g) | 1 | 1 | 2 |
| A. Sugs (g) | 0 | 0 | 0 |
Diabetic Meal Plan
This recipe selected from the eMeals Diabetic Meal Plan.
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