Easy Baked Fish: Budget Food Tip
For a quick weeknight dinner, fish is a good and healthy choice. A 3.5 oz Tilapia fillet contains 2.4 grams of fat and 98 calories, and packs 21 grams of protein. Plus, it's healthy, sustainable and low in mercury (see the Monterey Bay Aquarium Seafood Watch site to learn more about making healthy and sustainable seafood choices). Available fresh or frozen, Tilapia is a great buy for health-conscious meals. (We found 1-lb bags of frozen Tilapia for $10 at the local grocery store -- a great bargain!)
For a delicious baked Tilapia dinner, combine 2 tbsp. mayonnaise with 1 tbsp. fresh lemon juice. Dip fish, then roll in a mixture of 1 tbsp. Parmesan cheese and ½ cup bread crumbs. Bake at 400°F in a baking dish for 15 minutes. Serve with a green salad and orzo or other pasta.
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Comments
Is $10 for 1 pound of frozen fish really such a great deal? It seems like I can get it cheaper ($6-7) at the seafood counter.
My mistake - the tilapia was actually purchased on sale for $5 per 1 lb bag, or $10 for 2 lbs (a much better deal!)