This is a quick and easy, yet sophisticated and super healthy fish dinner. Any flaky white fish will do. The light breading and sunflower seeds make a great crispy coating.
208 calories per serving
2 large egg whites
1/2 t pepper
½ t salt
1 t grated lemon zest
1/2 c Panko breadcrumbs
3 T unsalted sunflower seed kernels
4 6 oz. tilapia filets
Preheat oven to 475 degrees. Place a baking sheet in the oven to preheat it. Mix egg, half the lemon zest, salt and pepper in a bowl. Mix breadcrumbs, sunflowers and the other half of the lemon zest in another both. Dip fish in egg mix then dredge in breadcrumbs. Spray pan with Pam and add fish. Bake 10 minutes or until done.
The coating on the fish is so zesty and perfectly balanced that you don’t want to stop eating this. And at only 150 calories per serving, you CAN keep going ! Very satisfying with a big, bold flavor.
150 calories per serving
2 t oil
2 t Dijon mustard
½ t salt
½ t cajun spice (or more depending on your tastebuds)
4 6 oz. 1 inch thick fillets of cod, tilapia or other whitefish
1 T fresh lemon juice
Preheat oven to 400 degrees. Mix oil, mustard, salt and spice and brush onto fish fillets. Line baking sheet with foil and spray with Pam. Place fish on sheet and bake 20 minutes or until fish flakes and is done. Sprinkle lemon
juice on fish and serve immediately.
Fish smothered in diced veggies. What a great pesto flavor shines through for using so little of it. This was an awesome meal and it is very quick to prepare !
180 calories per serving
4 4 oz. tilapia or other white fish filets
1/4 c low fat Italian dressing, divided
1 T pesto (prepared pesto is available in the refrigerator section at your grocer)
1 green or red pepper, chopped
1 zucchini, chopped
1 c grape tomatoes, halved
3 T chopped basil or parsley
Pepper to taste
Brush fish with half the dressing and sauté 4-5 minutes per side or until done. Remove from pan and keep warm. Add veggies, pesto, pepper and the rest of the dressing and sauté 5-7 minutes or until slightly tender. Garnish with basil or any other fresh herb.