This complete meal is easy to put together and can serve a crowd. It’s also easy to half if you don’t want to make quite so much.
Tostadas
- 12 6-inch white flour tortillas
- 1 tsp chili powder
Tilapia Filling
- 1 tbsp vegetable oil
- 4 (3-4oz) tilapia fillets
- 1 tbsp vegetable oil
- 1 garlic clove
- 1 green onion, chopped
- 1/2 cup cilantro, chopped
Zucchini-Corn Saute
- 2 medium zucchini, diced
- 2 cups of frozen corn
- 1 medium sweet red pepper, diced
- 1 tsp red chili flakes
- 1 tbsp vegetable oil
Basmati-Lime Pilaf
- 3 cups basmati rice
- 5 cups of water
- 2 tsp lime juice
- 1 tsp lime zest
- 3 tbsp cilantro
- You should start by preparing the Basmati-Lime Pilaf.
- Bring the water to boil and add the rice.
- Cover and cook for approximately 15 minutes or until the water is absorbed.
- Add the lime juice, lime zest and cilantro.
- Cover and allow the flavours to infuse.
- For the Tostada: Preheat the oven to 350° F.
- Mix the chili powder with the vegetable oil.
- Brush the flour tortillas with the chili oil and bake until the tortillas are crisp.
- Set aside.
- For the Tilapia Filling: Saute the onion and garlic in 1 tbsp vegetable oil.
- Add roughly chopped tilapia and cook until fish becomes firm.
- Toss the fish with freshly chopped cilantro.
- Set aside.
- For the Zucchini-Corn Saute: Heat the oil in a pan.
- Add the vegetables and cook on high heat until the zucchini is tender.
- Set aside.
- To assemble: Place a crisp tortilla on a plate.
- Layer the rice, vegetable saute and fish.
- Serve warm.
- Calories: 319 KCal
- Protein: 18 g
- Carbohydrates: 49 g
- Fibre: 1.8 g
- Total Fat: 6 g
- Sodium: 50 mg
- Phosphorus: 199 mg
- Potassium: 432 mg
Servings per recipe: 12
Serving size: 1 Tostada with filling
2 protein
3 starch
1 vegetable
What is one exchange?
- 1 Protein Choice = 1oz of meat or 7g of dietary protein
- 1 Starch Choice = about 15g of carbohydrates
- 1 Fruit or Vegetable Choice = ½ cup
- 1 Milk Choice = ½ cup