Wednesday, January 6, 2010

Broiled Tuscan Tilapia

  • 4 4oz Tilapia Fillets (or other firm fish)
  • 1/4 Cup Fat Free parmesan cheese
  • 2 TBSP (fat free) Miracle Whip
  • 2 TBSP Butter or margarine (I use Promise Heart Smart spread)
  • Fresh cut tomatoes
  • Basil to taste
  • Lemon Juice
  • Salt (or "No Salt") and Pepper
Directions
  1. Preheat broiler on high.
  2. Cover the fillets in lemon juice, then sprinkle with salt and pepper
  3. Broil fish for 8 minutes.
  4. MEANWHILE mix the parmesan, butter and miracle whip in a bowl until a paste forms.
  5. Remove fish from oven and spread the cheese mixture on top of each fillet.
  6. Cover with tomatoes and sprinkle with basil
  7. Broil another 6-7 minutes

Nutrition
Calories 122
Fat 2.5g
Sat Fat 1.5
Cholesterol 55mg
Sodium 100mg
Potassium 12mg
Carbs 1g
Protein 23g

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