Sunday, September 4, 2011
Garlic ParmTilapia w/roasted asparagus
I *try* to eat Fish at least once a weekly with all great intentions of trying to incorporate it 2x weekly (I suppose my weekly salmon sandwich counts as #2 in my book, lol)
This is a incredibly tasty dish!
Tilapia is friendly fish. There is no 'fish' taste and by all means I've grown up eating fish and there is rule about eating/buying/cooking fish that turns alot of people off and that's because they are eating 'bad' fish. Fresh and healthy fish has no real taste. Light, flaky is your texture, the smell is nothing foul or stomach turning. If it is, then DON'T EAT IT! LOL. Seriously!
Ok 8 dollars a pound and for 2 large fillets was less then 6 dollars so very affordable, I do eat frozen fillets and currently have Haddock/Tilapia/Flounder in my freezer, great options to keep on hand!
Incredibly friendly to a calorie counting intake as fish is very high protein and omega 3's important again for heart health.
Either buy fresh (2.99-3.99) steam partway then toss onto baking pan and drizzle olive oil on top and bake for 10min and then add grated Parmesan cheese on top. Bake till either melted or golden brown.
You can also purchase Asparagus in a can if you need to be budget friendly for less than a dollar you can make this dish.
Skillet melt either a natural spread or use some olive oil and add some either fresh garlic or garlic powder to pan, add whole wheat bread crumbs 1/4 cup and then add lots of Parmesan cheese and mix well in pan.
Rinse your Fish and then dip your fish into the pan to add mix to just one side of the fish. Repeat with other fillet and then take remaining mix and cover the rest of the fillet creating a yummy coating.
Bake for 15 min or till internal temps have reached 130 degrees.
I then added 2oz of these very tasty tomato basic cheese bread. Toasted it lightly and created a sandwich. So if there was ever a 'hate' for fish...you won't taste it with this dish!
Asparagus&Fish: 252 calories/1 gram fat/ 33 protein
Posted by Connie York