PER SERVING (entire recipe): 205 calories, 4g fat, 412mg sodium, 6g carbs, 2.75g fiber, 3g sugars, 35g protein -- POINTS® value 4*
This tastes like a fancy-schmancy restaurant meal, but it's something you can whip up at home in a FLASH. Nothing fishy about that!
Ingredients: 6 oz. raw tilapia, cod, or similar type of white fish 8 thin (or 6 thick) asparagus stalks, tough ends removed 2 slices lemon 1 tsp. light whipped butter or light buttery spread (like Brummel & Brown) 1/2 tsp. chopped fresh parsley 1/2 tsp. crushed garlic 1/8 tsp. salt
Directions: Preheat oven to 375 degrees.
In a small bowl, mix together butter, parsley, garlic, and salt to form a thick paste. Set aside.
Lay a large piece of heavy-duty foil in front of you. Line up the stalks side by side (like a raft) in the center of the foil. Lay the fish on top of the asparagus.
Spread butter mixture evenly over the fish, and top with lemon slices. Fold and seal the top and bottom edges of the foil, and then the side edges, to create a well-sealed packet.
Place packet on a baking sheet, and cook in the oven for about 15 minutes, until asparagus is tender and fish is cooked through.
Allow packet to cool for a few minutes, and then cut to release steam before opening it entirely. (Careful -- steam will be hot.) Arrange fish and asparagus on a plate (use the lemon slices as a pretty garnish), admire, and eat!
MAKES 1 SERVING
Wellness Tip
Sneaky Calories
A coffee beverage that contains 700 calories?A salad with over 600 calories!?Watch out for hidden calories!Foods and beverages with added fats and sugars can quickly increase the calorie content of your meals and snacks.
To maintain a healthy weight, the calories consumed from food must equal the calories expended from daily activity.Just adding a 20 oz bottle of soda pop each day contributes 250 excess calories per day, or 1750 excess calories per week.That’s a ½ lb. weight gain per week if the extra calories are not expended through activity!In addition, calories from beverages typically provide no feeling of fullness, so we still tend to eat the same amount of calories from food.
Follow these tips to be sure you’re avoiding sneaky calories:
Aim for calorie-free beverages.Good choices include water, diet beverages (ex: Diet Pepsi, Crystal Light).To flavor water, add a lemon or orange slice.
Limit high-calorie drinks such as coffee with added cream & sugar, soda pop, sweetened teas, restaurant smoothies, and hot chocolate. Limit fruit juice to 4-6 oz per day.
Drink alcoholic beverages in moderation.Up to one glass per day for women and two glasses per day for men.Choose “light” versions or mix alcohol with diet beverages to save additional calories.
Limit your intake of high-fat foods (ex: muffins, pastries, pizza, fried foods, full-fat dairy products, potato chips, candy, burgers, sausage, and ribs).
Use high-fat toppings sparingly, or choose lighter versions.Examples include mayonnaise, butter/margarine, oil, creamy sauces, hollandaise sauce, and salad dressing.
Check out these new low-calorie food products!Smart Balance Light spread, Wish-Bone Salad Spritzers, Hellman’s or Kraft light mayonnaise, True Lemon zero-calorie flavor packets, Edy’s Loaded frozen dairy dessert, Laughing Cow light cheese, and Skinny Cow Ice Cream Sandwiches, just to name a few.
PER SERVING (entire recipe): 205 calories, 4g fat, 412mg sodium, 6g carbs, 2.75g fiber, 3g sugars, 35g protein -- POINTS® value 4*