Garlic Lemon Tilapia

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Garlic Lemon Tilapia
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Calorie 200-250 kcal
Meal Type Anytime Meal
Preparation Style Grill/Oven
Prep Time 5 minutes
Cook Time 20 minutes
Servings
servings
Ingredients
Calorie 200-250 kcal
Meal Type Anytime Meal
Preparation Style Grill/Oven
Prep Time 5 minutes
Cook Time 20 minutes
Servings
servings
Ingredients
Votes: 0
Rating: 0
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Rate this recipe!
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Instructions
  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 oil on top. Sprinkle with garlic, parsley, and salt.
  5. Bake in preheated oven until the fish is white and flakes when pulled apart with a fork, about 15-20 minutes.
Recipe Notes

You can substitute tilapia for any white fish like cod, haddock or sole.

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Basmati Rice

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Basmati Rice
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Calorie 200-250 kcal
Prep Time 2 minutes
Cook Time 15 minutes
Passive Time 5 minutes
Servings
servings
Ingredients
Calorie 200-250 kcal
Prep Time 2 minutes
Cook Time 15 minutes
Passive Time 5 minutes
Servings
servings
Ingredients
Votes: 0
Rating: 0
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Instructions
  1. Using a strainer, rinse the rice under cold, running water until the water runs clear.
  2. Transfer rice to a sauce pot with a oil & pinch of salt.
  3. Set the pot over medium-high heat. All the water to come to a boil and reduce down to the level of the rice.
  4. Turn down the heat to just above it's lowest setting, place a lid/cover on the pot and let the rice cook for 15 minutes undisturbed.
  5. After 15 minutes, remove the pot from heat. With the lid still on (resist the urge to look in), let the rice steam another 5 minutes.
  6. Uncover the rice, fluff it up with a fork and serve.
Recipe Notes

Makes ~ 6 cups cooked rice.

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Yogurt Pancakes

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Yogurt Pancakes
Easy, low carb, protein filled pancakes perfect for breakfast.
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Calorie 200-250 kcal
Meal Type Post-Workout
Preparation Style Stovetop
Servings
pancakes
Ingredients
Calorie 200-250 kcal
Meal Type Post-Workout
Preparation Style Stovetop
Servings
pancakes
Ingredients
Votes: 0
Rating: 0
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Instructions
  1. Combine all ingredients in a bowl and whisk well.
  2. Heat a non stick pan just slightly over medium heat.
  3. Pour the batter into the pan and cover with a lid.
  4. Cook until starting to brown on the bottom (about seven minutes).
  5. Flip and recover until cooked through (about another three minutes).
  6. Serve immediately topped with fruit, maple syrup. Note: these pancakes expand quite a bit, so don't make them too big in the pan
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