Baked Tilapia
Ingredients:
6 tilapia filets
½ medium onion sliced
1 lemon sliced
2 sprigs of fresh rosemary
seasoning to taste
2 – 3 tablespoons olive oil
Nutritional Information:
Information based on tilapia filets only
Serving Size: 4 oz
Amount Per Serving:
Calories: 90
Calories from Fat: 15
% Daily Value *
Total Fat 2g
Saturated Fat 0.5g
Trans Fat 0g
Cholesterol 25mg
Sodium 30mg
Total Carbohydrates 0g
Dietary Fiber 0g
Protein 17g
Sugars 0g
** Vitamin A 0 %
** Vitamin C 0 %
** Calcium 0 %
** Iron 0 %
Cauliflower Mash
Ingredients:
1 head cauliflower, cut into florets
1 tablespoon olive oil
2 cloves garlic, chopped
1/4 cup grated Parmesan cheese
2 tablespoons reduced-fat cream cheese
seasoning to taste
Nutritional Information:
Serving Size: 1/4 of a recipe
Servings Per Recipe: 4
Amount Per Serving
Calories: 98
Calories from Fat: 51
% Daily Value *
Total Fat 5.7g
Saturated Fat 1.8g
Cholesterol 7mg
Sodium 372mg
** Potassium 452mg
Total Carbohydrates 8.4g
Dietary Fiber 3.6g
Protein 5.2g
Sugars 3.5g
** Vitamin A 1 %
** Vitamin C 112 %
** Calcium 12 %
** Iron 8 %
** Thiamin 9 %
** Niacin 14 %
** Vitamin B6 21 %
** Magnesium 9 %
** Folate 46 %
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
**Nutrient information is not available for all ingredients. Amount is based on available nutrient data.
(-)Information is not currently available for this nutrient. If you are following a medically restricted diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.