PREP TIME: 5 MINUTES TOTAL TIME: 20 MINUTES MAKES 4 SERVINGS MUFA: SESAME SEEDS PREP TIME: 5 MINUTES TOTAL TIME: 20 MINUTES MAKES 4 SERVINGS MUFA: SESAME SEEDS
Tilapia, a firm whitefish that is quite versatile in the kitchen, is usually farm raised, making it a very sustainable seafood choice.
2 tablespoons lemon juice
1 tablespoon honey
¼ teaspoon salt
4 tilapia fillets (6 ounces each)
8 scallions, white and green parts, halved lengthwise, then cut on the diagonal into 1″ pieces
½ cup sesame seeds
1. Preheat the grill to medium. Coat an 11″ x 7″ shallow disposable aluminum baking pan with cooking spray. Whisk in the lemon juice, honey, and salt.
2. Dip the fillets, one piece at a time, into the mixture to coat both sides and set on one side of the pan. Stir the scallions and sesame seeds into the remaining honey mixture, then push to the opposite side. Arrange the fillets in the middle of the pan with most of the sesame mixture surrounding them.
3. Place the pan on the grill over direct heat and grill, stirring the sesame mixture occasionally, for 5 to 6 minutes per side, or until the fish flakes easily and the sesame seeds have toasted. If necessary, transfer the fillets to a platter and continue cooking the sesame mixture for 1 to 2 minutes, or until the sesame seeds are browned. Serve the tilapia topped with the sesame mixture.
Nutrition per serving: 281 calories, 37 g protein, 11 g carbohydrates, 11 g total fat, 2 g saturated fat, 4 g fiber, 245 mg sodium
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Serve with ½ cup cooked brown rice (109). TOTAL MEAL: 390 calories |