292 calories, 4.4g fat, 32.6g protein, 32g carbs, 4.8g fiber
serves 4
You might need to buy:
- mini sweet bell peppers
- Cooking spray
- salt
- freshly ground black pepper
- tilapia fillets
- 6-inch corn tortillas
- small jalapeno pepper
- lime wedges
Good
serves 4
You might need to buy:
- ground cumin
- thyme
- cayenne or to taste
- cormeal
- light mayonaise
- lime zest
- tomato
- leave lettuce
serves 6
You might need to buy:
- 1/4-inch pieces peeled cored pineapple
- 1/4-inch pieces peeled pitted mango
- 1/4-inch pieces red bell pepper
- 1/4-inch pieces seeded tomato
- 1/4-inch pieces seeded English hothouse cucumber
- 1/4-inch pieces red onion
- minced fresh cilantro
- minced fresh mint
- minced seeded jalapeno chili
- fresh lime juice
- garlic flavored olive oil
Classic sauce of butter, lemon and fresh parsley goes perfect with any fish. I try to eat fish twice a week. For a quick healthy dinner on a busy weeknight, this is simple and delicious.
ready in about 25 minutes;
serves 6
You might need to buy:
- Ingredients:
- butter
- fresh lemon juice
- fresh parsley
- salt and pepper
- cooking spray
Traditional Javanese – must be eaten with sambal
ready in about 25 minutes;
serves 6
You might need to buy:
- 2t tumeric ground
- 2t coriander ground
- 2t ginger fresh
- 1t salt
- 2t garlic fresh
Make in cupcake holders for small individual pies
ready in about an hour;
serves 4
You might need to buy:
- eggs
- tin shredded tuna
- onion
- green pepper
- red pepper
- baking powder
- milk
ready in about an hour
You might need to buy:
- chilli flakes
- x 1/4 tsp ground turmeric
- sunflower oil
- x 1/2 tsp black mustard seeds
- x 1/2 tsp curry powder
- x 1/4 tsp fennel seeds
- x 1/4 tsp ground coriander
- x 1/4 tsp ground cumin
- x 1/4 tsp ground ginger
- cinnamon stick
- x 3/4 tsp salt
- 227g can chopped tomatoes
- tamarind paste
- coriander leaves
Try to purchase fillets that are of similar size, and avoid those that weigh less than 5 ounces because they will cook too quickly. A nonstick skillet ensures that the fillets will release from the pan, but for the sauce a traditional skillet is preferable because its light-colored surface will allow you to monitor the color of the butter as it browns.
ready in about 15 minutes;
serves 2
You might need to buy:
- Fish
- unbleached all-purpose flour
- Table salt and ground black pepper
- vegetable oil
- unsalted butter
- Browned Butter
- chopped fresh parsley leaves
- lemon juice from 1 lemon
serves 4
You might need to buy:
- Juice of 2 fresh limes
- canola oil
- Salt and black pepper
- favorite salsa
- sour cream