RECIPE: Herb and Crumb-topped Tilapia

HERB AND CRUMB TOPPED TILAPIA

2 TBSP whole wheat bread crumbs
2 TBSP ground flaxseed
1 tsp dried oregano
1/2 tsp minced garlic
1/16 tsp salt
1 1/2 TBSP olive oil
4 tilapia fillets (5 oz each)
4 lemon wedges for garnish

Preheat the oven to 375*F.  Coat a small baking pan with cooking spray.  Combine the bread crumbs, flaxseed, oregano, garlic and salt in a bowl.  Drizzle half of the oil over the tilapia.  Rub to coat.  Sprinkle with the bread crumbs mixture.  Rub to coat evenly.  Place in the prepared baking pan and drizzle with the remaining oil.  Bake for 10 minutes, or until tilapia is cooked through.  Serve with the lemon wedges.

PER SERVING:
Calories 190
Fat 7g
Sat Fat 2 g
Protein 26g
Carbohydrates 4g
Fiber 2g
Calcium 19mg
Sodium 90mg

*My commentary on this is that I would add Parmesan cheese to the bread crumb mixture.  That will change the stats...

RECIPE: Chunky Tilapia & Tomato Soup

CHUNKY TILAPIA & TOMATO SOUP

6 baby carrots, thinly sliced (about 1/3 cup)
1 small red onion, cut in slivers (about 1/3 cup)
2 tsp olive oil
1/2 tsp dried thyme
1 cup fat free reduced sodium chicken broth
2 cup water
8 oz tilapia fillets, cut into large chunks
1 1/2 cups chopped broccoli florets
1 cup canned no-salt-added diced tomatoes
1/2 tsp ground black pepper

Combine the carrots, onion, oil, and thyme in a large saucepan.  Cook, stirring over medium heat, for 5 minutes, or until softened.  Add the broth and water.  Bring almost to boiling.  Add the tilapia, broccoli, tomatoes (with juice), and pepper.  Reduce the heat and simmer, stirring occasionally, for 8 minutes, or until the tilapia is cooked.

PER SERVING:
Calories 210
Fat 7 g
Sat Fat 2 g
Protein 26g
Carbohydrates 10 g
Fiber 4
Calcium 55
Sodium 360 mg

RECIPE: Lemon Garlic Shrimp w/ Veggies

Lemon Garlic Shrimp w/ Veggies
SERVES 4

nonstick cooking spray
1 large red bell pepper, diced
1 large green bell pepper, diced
2 pounds asparagus, trimmed and cut into 1"-2" pcs
2 tsp minced lemon zest
1/2 tsp salt
6 cloves garlic, minced
1 pound raw shrimp, peeled and deveined
1 tsp cornstarch
1 cup non-reduced sodium chicken broth
1 TBSP fresh lemon juice
2 TBSP chopped parsley

Coat a medium skillet with nonstick cooking spray, and heat over medium.  Add the bell peppers, asparagus, lemon zest, and 1/4 tsp salt.  Stir occasionally.  When the vegies just begin to soften, transfer to a bowl and cover.  Add remaining 1/4 tsp salt to the skillet with the garlic, and sweat about one minute.  Add the shrimp and cook for another 1 - 2 minutes.  Whisk the cornstarch and broth in a separate bowl until smooth, then add to the pan along with a dash of salt.  Cook, stirring, until the sauce has thickened slightely and the shrimp are pink and just cooked through, about 2 - 3 minutes.  Remove from the heat and stir in the lemon juice.  Serve the shrimp over vegies and garnish with parsley.

PER SERVING:
calories:  187.2
Cholesterol:  172.4 mg
Fat: 4.8 g
Saturated fat: 0.8 g
Calories from fat: 16.5
Trans fat: 0 g.
Protein: 25.7 g.
Carbohydrates: 10.9 g.
Sodium: 176.8mg
Fiber: 3.2g
Sugars 3.4g