January 28th, 2014 | Posted in Recipes
Note: The following recipe is from Beating Arthritis: Alternative Cooking written by Baker Dan, published by Baker Dan, LLC, © 2013.
Ingredients for 2 portions:
1 lb (454g) Tilapia filet
Note: The recipe is the same for Tilapia or Flounder filet, but I have provided the nutrition facts separately.
Rinse the Tilapia and pat dry with paper towels.
Create a foil packet for the Tilapia—if you are making two portions, the packet will need to be slightly larger.
Bake on the middle shelf at 450F for 10 minutes on a baking stone or directly on the oven rungs.
Remove the Tilapia from the packet and flip it over, using a wide spatula.
Bake for another 7 minutes.
While the Tilapia is baking, switch to the broiler and broil for additional 3 minutes or until the Tilapia is golden. Serve warm in the foil.
TIP: Serving suggestions: Top with freshly juiced Granny Smith apples, or a few drops of fresh lemon juice, or add a thinly sliced Granny Smith apple to the fish. You could also serve with minced parsley and cooked, sliced carrots.
Nutrition facts for Tilapia:
Amount per portion:
Calories 290 Fat Cal. 50 Total Fat 6g (9%DV)
Sat. Fat 2g (11%DV) Trans Fat 0g Cholest. 130mg (43%DV)
Sodium 125mg (5%DV) Total carb. 0g (0%DV) Fiber 0g (0%DV)
Sugars 0g Protein 59g Vitamin A (0%DV)
Vitamin C (0%DV) Calcium (4%DV) Iron (8%DV)
Nutrition facts for Flounder:
Calories 270 Fat Cal. 30 Total Fat 3.5g (5%DV)
Sat. Fat 1g (4%DV) Trans Fat 0g Cholest. 155mg (51%DV)
Sodium 240mg (10%DV) Total carb. 0g (0%DV) Fiber 0g (0%DV)
Sugars 0g Protein 55g Vitamin A (2%DV)
Vitamin C (0%DV) Calcium (4%DV) Iron (4%DV)
Percent Daily Values (DV) are based on a 2,000 calorie diet.