Monday, February 15, 2010

Yummy Monday

By: Chalene Johnson

Lemon-Herbed Tilapia with Green Beans Provencal


6 oz. Tilapia Filet

Juice of 1 Lemon

½ Tsp. Dried Thyme

½ Tsp. Dried Rosemary

3 Tbsp. Whole Wheat Bread Crumbs

1 Tsp. Olive Oil

1 Cup Green Beans, Steamed

4 Tbsp. Marinara Tomato Sauce

Salt and Pepper to Taste



Preheat oven to 400 degrees. Spray an ovenproof dish with nonstick cooking spray and place tilapia filet in dish. Season the fish with salt and pepper. Then drizzle fish with olive oil and lemon, sprinkle with herbs, and dust with bread crumbs. Bake in the oven for 20 minutes or until fish flakes easily with a fork. Meanwhile, microwave the green beans and the tomato sauce for 1 minute, or until heated thoroughly.

Calories 383, Protein 42g, Carbs 29g, Fiber 6g, Total fat 10g.

Recipe can be found in ChaLEAN Extreme Fat Burning Food Guide

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