Friday, March 12, 2010

Quick & Healthy Dinner!

In a rush to get out of the house in the morning, I don’t always remember to lay something out for dinner, so I try to keep a few things in the house that I can throw together relatively quickly. A few years ago, I came up with the easiest “quick” dinner and it’s delicious and healthy and a friend of mine suggested that I share it on here, so that's what I'm doing... I pre-heat the oven to 375 degrees, and then I take 4 Tilapia fillets (still frozen) out of their individual packages and lay them in a small casserole dish. I then take Wish-Bone Balsamic Breeze Spritzer and spray them liberally, about 15-20 squirts. Then I take a little bit of salt and sprinkle over the top and then liberally pepper them. Once the oven is heated, I stick them in for 20 minutes. And that’s it! The dressing bakes on to the top of the fish and the extra makes a little sauce in the bottom. I then heat up a Uncle Ben’s Ready Rice, Long Grain & Wild Rice package that takes only 90 seconds! It’s easy and delicious and I have dinner ready in about 20 minutes! Let me give you a quick run-down on the facts: A (4 ounce) Tilapia fillet has about 93 calories, and 1 gram of fat (as stated here). The Wish-Bone dressing has 10 calories and 1 gram of fat in 10 sprays (we used 20, but divided into 4, that’s 5 squirts per fillet). The rice has 220 calories and 3 grams of fat in the entire bag (which is 2 servings). If you eat 1 fillet with 5 squirts of dressing, you are looking at 98 calories and 1.5 grams of fat. Then, you can have a cup of rice for 110 calories and 1.5 grams of fat. Right now, we are at 208 calories and 3 grams of fat for dinner. Pair that with a salad or some veggies and you have yourself a healthy, quick, delicious and filling meal! PS: I normally do not like the taste of Balsamic anything, but this flavor is light - not overpowering.

I hope you try it out and love it as much as we do!

4 comments:

Amanda said...

This meal sounded so good and easy! I'm so glad that you posted it!!

Kristin said...

That sounds delicious and so simple!

Melissa Miller said...

Morgan this sounds so healthy and yummy! Thank you for sharing. I'll try it soon. :)

Valerie @ itsonly100pounds said...

This meal sounds really good. I have tilapia in my freezer and never know what to do with it and just end up pan frying. I am looking forward to trying this. Thank You!