2-3 oz pieces tilapia filet
2 tablespoon Extra Virgin Olive oil
Madras Spiced Seasoning consisting of 1 tablespoon of each item:
• coriander seeds
• mustard seed
• red chilis
• curry leaves (optional)
• 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).
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: 289 KCal
- Protein: 25.6 g
- Carbohydrates: 7.6 g
- Fibre: 3.5 g
- Total Fat: 18.7 g
- Sodium: 56.3 mg
- Phosphorus: 246.43 mg
- Potassium: 483.83 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