Cindy's Feta Cheese Talapia

/

Cindy's Feta Cheese Tilapia Filet Recipe

Cindy's Feta Cheese Tilapia Filet's

Ingredients:

4 Tilapia Filet's- dry

1 lemon

1 tbsp of olive oil 

2 tbsp of smart balance butter - melted

2 oz feta cheese- crumbled

2 cloves of garlic

1 tbsp of olive oil

1/3 cup of fresh parsley 

1/2 tsp of black pepper

2 Roma tomatoes diced

1 tbsp of dill weed

1/2 tsp of sea salt

Instructions:

Preheat oven 350 degrees

1. In a 9 x 13 glass dish- coat with olive oil

Lay the 4 filet's in dish

2. Pour lemon juice and butter spread over filet's. 

3. Combine all ingredients except for feta cheese and top each filet 

4. Bake in oven for 20 minutes 

5. Remove from oven and sprinkle crumbled feta over each filet and bake for an additional 5 min

I made sauteed Brussel sprouts and couscous as a side item with this recipe- YUMMY! And of course added a fresh salad :)

Cindy's Lemon Parmesan Tilapia

/

Cindy's Lemon Parmesan Tilapia

Ingredients:

4 tilapia fillets

3 tablespoons fresh lemon juice

1 tablespoon smart balance butter, melted

2 cloves garlic, finely chopped

1 teaspoon dried parsley flakes

pepper to taste

1/3 cup of Parmesan 

Directions:

1. Preheat oven to 375 degrees F (190 degrees C). 

2. Spray a baking dish with non-stick cooking spray.

3. Rinse tilapia fillets under cool water, and pat dry with paper towels.

4. Place fillets in baking dish. Pour lemon juice over fillets, then drizzle butter on top. Sprinkle with garlic, parsley, pepper, and Parmesan 

5. Bake in preheated oven until the fish is white and flakes when pulled apart with a fork, about 30 minutes.

Amazing Fish Tacos

/

Ingredients

  • 1 lime
  • 1 cup grape tomatoes, chopped
  • 1/2 cup cilantro, chopped
  • 1/2 jalapeno, seeded and finely chopped
  • 1/2 sweet onion, finely chopped
  • 1/2 teaspoon salt
  • 1 cup plain nonfat Greek yogurt
  • 2 tablespoons mayonnaise
  • 2 cups green or red cabbage, sliced into narrow strips
  • 1 tablespoon olive oil
  • 1 pound tilapia fillets
  • 1/4 teaspoon chili powder
  • 1/4 teaspoon black pepper
  • 8 small whole wheat tortillas
  • 1 avocado, cut into 8 long slices

Directions

1. Cut lime in half. Squeeze juice from half and slice other half into 4 thin wedges. In a bowl, combine tomatoes, cilantro, jalapeno, onion, 1/4 teaspoon salt, and half the lime juice.

2. In another bowl, mix together yogurt, mayonnaise, and remaining lime juice. Combine cabbage and 2 tablespoons of yogurt sauce in another bowl; reserve extra sauce.

3. Heat olive oil in a large pan. Sprinkle tilapia with chili powder, black pepper, and remaining 1/4 teaspoon salt; cook 3 minutes. Turn; cook 2 minutes more.

4. Place 2 tortillas, 1 lime wedge, and 1/4 of the tilapia on each plate. Serve with salsa, cabbage, avocado, and sauce.

Nutrition facts per serving: 278 calories, 22g protein, 23g carbohydrate, 12g fat (2.2g saturated), 5g fiber