Lazy Fish

15 Reviews
93% would make this recipe again

This is a "lazy" recipe, so easy to make that requires no effort. Hence it is ideal when you do not "feel" like cooking at all :=)

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Preparation : 10 min Cooking : 10 min
260 calories/serving

Ingredients

1 tbsp olive oil 15 mL
1 clove garlic, chopped
2 tilapia fillets, or turbot 360 g
14 mini-tomatoes (cherry, miniature or grape) 1 cup
4 tsp Parsley and Garlic Base 20 mL
1 pinch salt [optional] 0.2 g
ground pepper to taste [optional]

Before you start

Keep the serving plates in the oven at the lowest setting so they are warm when you serve.

Method

  1. Heat the oil in a skillet, over medium heat. Add the garlic and sauté 1 min, with stirring. Add the fish filllet then cook 1 min on one side. Turn the fillets then cook 1 min on the other side.
  2. Add the mini-tomatoes and the parsley and garlic base. Season with salt and pepper to taste. Cover and cook about 5-7 min over medium heat. The fillets are cooked when they turn opaque.
  3. Serve on the warmed plates.

Nutrition Facts Table

per 1 serving (180 g)

Amount

% Daily Value

Calories

260

Fat

12 g

19 %

Saturated 2.5 g
+ Trans 0 g

12 %

Cholesterol

80 mg

Sodium

80 mg

3 %

Carbohydrate

2 g

1 %

Fibre

1 g

2 %

Sugars

1 g

Net Carbs

1 g

Protein

37 g

Vitamin A

15 %

Vitamin C

14 %

Calcium

3 %

Iron

9 %
More info

Claims

This recipe is :
Free  :
Added Sugar
Excellent source of  :
Niacin, Phosphorus, Potassium, Selenium, Vitamin B12, Vitamin E, Vitamin K
Good source of  :
Magnesium
Source of  :
Copper, Folacin, Iron, Manganese, Pantothenic Acid, Vitamin A, Vitamin B1, Vitamin B2, Vitamin B6, Vitamin C, Zinc
Low  :
Sodium
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Vegetables ½
Meat and Alternatives 4 ½
Fats 1 ½
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

15 Reviews (15 with rating only) 93% would make this recipe again

My Notes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

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