TILAPIA VERA CRUZ
ASPARAGUS WITH CITRUS MAYO
This dish is simple but full of flavor. Soft, spicy fish and crisp-tender asparagus with a tangy sauce. A nice special occasion meal that’s beautiful and impressive!
Vegetable cooking spray
1 1/2 pounds fresh or frozen tilapia, thawed if frozen
One 14-ounce can diced tomatoes with green chiles, undrained
1 clove garlic, minced
1/2 cup sliced green pimento-stuffed olives
1/2 teaspoon cumin
Juice from one lime
1 tablespoon olive oil
Fresh black pepper
1 Roma tomato, finely diced
Preheat oven to 425 degrees. Coat a long casserole dish with cooking spray. In casserole combine undrained tomatoes, garlic, olives, cumin, and lime juice.
Rinse fish and pat dry. Cut into four pieces and lay fillets over tomato mixture. Drizzle with olive oil and season with salt (sparingly – the olives make it salty) and black pepper.
Bake, uncovered, for 10 minutes. Spoon some of the sauce mixture over the top of the fish. Sprinkle with diced fresh tomatoes. Continue to bake for another 7-10 minutes or until fish flakes easily with fork. Makes 4 normal or 8 Weight Loss Surgery servings.
Per WLS Serving: Calories 201; Protein 34 g; Fat 6 g; Carbs 4 g; Sugar 2 g; Sodium 233 mg
Per Normal Serving: 402 Cal; 69 g Protein; 12 g Tot Fat; 7 g Carb; 1 g Fiber; 4 g Sugar; 467 mg Sodium
1 pound fresh asparagus spears
2 tablespoons mayonnaise
2 tablespoons Greek-style yogurt or plain yogurt
Juice and zest from half an orange
1/4 teaspoon cumin
1/2 teaspoon lemon pepper
Snap off or trim woody base from asparagus spears. In a medium saucepan cook asparagus in boiling water for 4-6 minutes or until crisp-tender. Meanwhile in a small bowl combine mayonnaise, yogurt, orange juice and zest, cumin, and lemon pepper. Drain asparagus and serve with citrus mayonnaise and freshly ground black pepper.
Makes 4 servings.
Per Serving: 47 Cal; 2 g Protein; 3 g Fat; 3 g Carb; 2 g Fiber; 3 g Sugar; 60 g Sodium