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| Recipe: Grilled Tilapia with Spinach and Cherry Tomatoes |
Servings: 8
Preparation Time: 10 min.
Cooking Time: 10 min.
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| Ingredients: |
- 8 tilapia fillets, about 6 oz each
- 5 tsp. olive oil
- 2 scallion, minced
- 2 Lbs. fresh spinach\cooked, stemmed and washed
- 4 cup cherry tomatoes\cooked
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| Cooking Directions: |
Prepare grill (high heat). Brush fish with 2 tsp. oil. Season with salt and
pepper to taste. Grill fish about 2 minutes per side, until cooked
through. Meanwhile, heat 1 Tbs. oil
in a heavy nonstick skillet over high heat. Stir in scallions and
saute 2 minutes. Add spinach and saute about 3 minutes, until
wilted. Season with salt and pepper to taste. Transfer spinach to a
platter and keep warm. Saute tomatoes 2 minutes in same skillet
over high heat, until heated through. Season with
salt and pepper to taste. Serve fish on top of spinach on platter with tomatoes around the side. |
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| Per Serving:
calories 236, fat 7.9g, calories from fat 30%, protein 35.5g, cholesterol 78.2mg, dietary fiber 4.2g
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| Nutrients |
Exchanges |
| Calories |
236 |
Milk Exchanges |
0.0 |
| Protein |
35.5g |
Vegetable Exchanges |
2.5 |
| Carbohydrates |
11.9g |
Fruit Exchanges |
0.0 |
| Dietary Fiber |
4.2g |
Bread Exchanges |
0.0 |
| Sugar |
4.2g |
Other Carbohydrates/Sugar Exchanges |
0.0 |
| Fat Total |
7.9g |
Lean Meat Exchanges |
0.0 |
| Saturated Fat |
2.1g |
Very Lean Meat/Protein Exchanges |
4.9 |
| Mono-unsaturated Fat |
4.2g |
Fat Exchanges |
0.6 |
| Poly-unsaturated Fat |
1.6g |
| % Calories from Fat |
30% |
|
|
| Cholesterol |
78.2mg |
| Sodium |
225.5mg |
| Vitamins |
Minerals |
| Vitamin A |
1000.0IU |
Calcium |
197.8mg |
| Thiamin (B1) |
3.5mg |
Copper |
1.9mg |
| Riboflavin (B2) |
2.2mg |
Iron |
5.6mg |
| Niacin (B3) |
6.3mg |
Magnesium |
168.6mg |
| Vitamin B6 |
1.8mg |
Manganese |
1.5mg |
| Vitamin B12 |
2.5mcg |
Phosphorus |
405.5mg |
| Vitamin C |
47.6mg |
Potassium |
1000.0mg |
| Vitamin E |
7.5IU |
Selenium |
55.9mcg |
| Folate |
204.2mcg |
Sodium |
225.5mg |
| Pantothenic Acid |
1.4mg |
Zinc |
1.8mg |
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