Tortilla Crusted Tilapia with Roasted Brussel Sprouts and Fruit

tortillatalapiawithbrusselsprouts

This meal is a nutrition rock star!  This super easy meal is gluten-free, high in protein and fiber, and most importantly, it is seriously delicious.  Even the kids will love it!

Total Nutrition per SERVING including Tilapia, Brussel Sprouts, and Fruit:

335 Calories, 12 g Total Fat, 23 g Total Carbohydrates, 6 g Fiber, 40 g Protein

Prep Time: 10 Minutes, Bake Time: 15 Minutes

Serves 4

4 Tilapia fillets (about 1.5 pounds)

15 Tortilla Chips (about 1 oz)

¼ cup Cilantro, chopped

½ tsp Salt

½ tsp Garlic Powder

½ tsp Cumin

¼ tsp Onion Powder

¼ tsp Ground Black Pepper

¼ tsp Paprika

Dash of Cayenne Pepper

1 Tbsp Butter, melted

Juice of 1 Lemon

Directions:

  1. Prepare a baking sheet with foil. Spray with non-stick spray (I use olive oil spray).
  2. Combine the tortilla chips, cilantro, salt, garlic powder, cumin, onion powder, black pepper, paprika, and cayenne pepper in a large 1 gallon size zip lock bag. Seal the bag tightly, and with a rolling pin, crush the tortilla chips into very small crumbs.
  3. Combine melted butter with lemon juice (use fresh lemon juice for the best flavor).
  4. Arrange tilapia fillets on baking sheet. Brush fillets with butter and lemon juice mixture.  Sprinkle the tortilla chip mixture on the fillets and pat down with your hand.
  5. Bake at 400 F for 12-15 minutes or until fish flakes easily in the middle (145 degrees F indicates doneness).

Nutrition Information per Serving: 227 Calories, 7.7 g Total Fat, 5.5 g Total Carbohydrate, 0 g Fiber, 35 g Protein

Roasted Brussel Sprouts

Add these to the tilapia along with some fresh fruit for a complete meal!

Prep Time: 5 Minutes, Bake Time: 30-40 Minutes

Serves 4

1 Pound Brussel Sprouts, halved or quartered

1 Tbsp Olive Oil

Salt to taste

Directions:

Prepare Brussel sprouts by washing them, and then cutting of the stems (the hard part at the base of the sprout).  Quarter them if they are large sprouts, or halve them if they are small.  Place on a large baking sheet and drizzle with olive oil and sprinkle with salt.  Bake at 400 F for 30-40 minutes, stirring every 10 minutes or so.  The key to Brussel sprouts is to make sure they are cooked until tender.  When they are soft (but not mushy) the bitter taste of the raw form will be gone.

Nutrition Information: 78 Calories, 4 g Total Fat, 10 g Total Carbohydrates, 4 g Dietary Fiber, 4 g Protein

 

For a Complete Meal:

Add ½ cup fresh fruit (in this meal, I used strawberries, raspberries, and grapes)

Total Nutrition Per SERVING including Talapia, Brussel Sprouts, and Fruit:

335 Calories, 12 g Total Fat, 23 g Total Carbohydrates, 6 g Fiber, 40 g Protein

 

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