Delicious, healthy and easy to make, this tilapia dish is a physique-friendly meal.
Seafood is a great protein for supporting lean muscle and reducing body fat. Plus, eating 8 ounces of seafood a week reduces your risk of hear disease. Tilapia, a mild white fish, is high in protein (it contains about 26 grams in a 3.5-ounce serving), low in calories and a great source of omega-3 fatty acids.
- 1 pound baby potatoes, halved
- 1 lemon, thinly sliced
- ¼ teaspoon each sea salt and ground pepper
- 2 ½ tablespoon olive oil, divided
- 4 4-ounce tilapia fillets
- ½ teaspoon paprika
- ½ cup pitted kalamata olives
- ½ cup red peppers, chopped
- 1 tablespoon capers
- Heat oven to 400°F. In a large baking dish, toss potatoes with lemon, salt, pepper and 2 tablespoons oil.
- Arrange potatoes in a single layer. Put into oven and roast, tossing once, until potatoes soften, about 20 minutes.
- Drizzle tilapia with remaining oil, season with paprika and tuck into the potato mixture. Bake for 10 minutes.
- Toss olives, red peppers and capers into the potato mixture.
- Continue to roast for another 15 minutes, until the fish is opaque and the potatoes turn golden brown. Remove from oven and serve.
Nutrients per serving: Calories: 295, Total Fat: 12 g, Saturated Fat: 2 g, Trans Fat: 0 g, Cholesterol: 0 mg, Sodium: 438 mg, Total Carbohydrates: 23 g, Dietary Fiber: 4 g, Sugars: 3 g, Protein: 25 g, Iron: 2 mg