Arrange the fish and the broccoli-carrot mixture on the same pan for quick cleanup. Add lemon wedges and bring to the table for a gorgeous presentation.
Ingredients
1 tablespoon butter 1 garlic clove, minced 2 ounces whole-wheat sourdough bread, finely ground 2.25 ounces all-purpose flour (about 1/2 cup) 1 egg, lightly beaten 4 (6-oz.) tilapia fillets 3/4 teaspoon kosher salt, divided 1/2 teaspoon freshly ground black pepper, divided 1 1/2 tablespoons olive oil 1 (12-oz.) pkg. steam-in-bag fresh broccoli florets 2 medium carrots, peeled and diagonally sliced Cooking spray 1 lemon, cut into wedges
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Nutritional Information
Calories 389 Fat 13g Satfat 4g Unsatfat 8g Protein 42g Carbohydrate 27g Fiber 5g Sugars 3g Added sugars g Sodium 598mg Calcium 11% DV Potassium 28% DV
How to Make It
Step 1
Preheat oven to 400°F.
Step 2
Melt butter in a skillet over medium-high. Add garlic; cook 30 seconds. Add breadcrumbs; cook 5 minutes.
Step 3
Place breadcrumb mixture, flour, and egg in three shallow dishes. Top fish with 1/2 teaspoon salt and 1/4 teaspoon pepper. Dredge fish in flour; dip in egg. Coat in breadcrumb mixture.
Step 4
Combine remaining 1/4 teaspoon salt, remaining 1/4 teaspoon pepper, oil, broccoli, and carrots on a sheet pan coated with cooking spray; add fish to pan. Bake at 400°F for 15 minutes or until done. Serve with lemon. How many pounds have you lost this month? At Dieta Efectiva you can lose 10-12 lbs your first week and 2-5 lbs every week after. Visit us at at dietaefectiva.net to learn more about our program CG
