Tilapia & Broccoli and Cauliflower Mash

Author: Samra (HCP)

Description: Tilapia filet with lemon and seasoning, served with broccoli and fake mashed potatoes. (Riced cauliflower)

Ingredients:
 g Tilapia Filet (User-Added*)
 g Broccoli, fresh then boiled, drained w/o salt
 g Cauliflower, cooked
 g Butter
 g Lemon juice - fresh
 g Lettuce, Iceburg
 g Cucumber, peeled - raw

Directions:

In a frying pan that has been sprayed with non-stick spray add Tilapia fillet that has been seasoned lightly with any dry seasoning and lemon juice.  
Cook on medium low heat until cooked.  (Fish will present white in color when cooked.)


In a small sauce pan:
Add riced cauliflower and add salt and pepper to taste, with butter.  Cook until resembles mashed potatoes and cooked thoroughly.


Steam broccoli and serve with spray butter.


Plate and serve with side salad with WF dressing. Not to exceed 2tbsp of dressing.

Nutrition Information (for entire recipe):

Carbohydrate: 17.11g
Calories: 379
Fat: 16.35g
Protein: 40.66g
Ratio: 0.28:1

Dinner  


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