Impress your family and friends with this quintessential recipe that is based on
the much-touted Mediterranean diet. Serve it with a healthy green salad and a bowl
of whole-grain rice or barley.
4 (6-ounce) tilapia fillets
1/4 teaspoon (tsp) salt
1/4 tsp freshly ground black pepper
1 cup cherry tomatoes, cut in half
3/4 cup pitted green olives,
3 tablespoons chopped fresh flat-leaf
3 garlic cloves, minced
Preheat oven to 375 degrees Fahrenheit (190 degrees Celsius).
Sprinkle fillets with salt and pepper. Arrange in single layer in center of a jellyroll pan lightly coated with cooking spray. Combine tomatoes and remaining ingredients and toss gently. Put tomato mixture around fish on pan.
Bake at 375 degrees for 20 minutes or until fish flakes easily when tested with fork.
Place one fillet on each plate and top with about 1/4 cup of tomato mixture. Makes four servings.
Per Serving: 207calories; 6.3 grams (g) fat; 34.9 g protein; 3.6 g carbs; 1.3 g fiber; 85 milligrams (mg) cholesterol;
572 mg sodium; 38 mg calcium.
PHOTOGRAPHY: Basheer Tome
Whether your clients are trying to lose weight or gain muscle, chances are they have asked you about meal frequency and nutrient timing, which are...