2 x 3 oz
pieces tilapia filet
2 tbsp
Extra Virgin Olive oil
Madras Spiced Seasoning:
1 tbsp
cumin
1 tbsp
coriander seeds
1 tbsp
mustard seed
1 tbsp
red chilis
1 tbsp
curry leaves (optional)
1 tbsp
curry powder
Note: If you do not like spices, use only ¼ – ½ teaspoon of red chili
Make sure tilapia is dry (not wet).
Rub 2 tablespoon Extra virgin olive on the tilapia filets.
Rub Madras mix on the tilapia and let sit on the side to marinade for ½ hour (could be done day before).
Cooking:
Preheat oven to 350-degree F.
Preheat a non-stick pan with no plastic handle or on a baking sheet until medium hot.
Place the tilapia in the pan and place in the oven for 5 – 6 minutes.
Remove the pan from the oven and turn the tilapia over. Place in oven for another 6 minutes.
Remove and it is ready to eat.
- Calories: 269 KCal
- Protein: 18 g
- Carbohydrates: 7 g
- Fibre: 4 g
- Total Fat: 17 g
- Sodium: 53 mg
- Phosphorus: 235 mg
- Potassium: 474 mg
Servings per recipe: 2
Serving size: 1 3oz filet
3 protein choices
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
