Monday, January 27, 2014

Broiled Tilapia & Broccoli Potato Parmesan Purée

Broiled Tilapia w/ Horseradish
Source: Quick Fix Meals- Robin Miller


  • 2 Tbsps chopped fresh chives
  • 2 Tbsps chopped fresh parsley leaves
  • 2 tsps prepared horseradish, or more to taste
  • 1⁄3 cup light mayonnaise
  • cooking spray
  • salt and freshly ground black pepper
  • 1⁄2 tsp garlic powder
  • 1 lemon
  • 4 (6-oz) tilapia fillets

1. Preheat the broiler. Coat a large baking sheet with cooking spray.

2. Finely grate 1 teaspoon of zest from the lemon and set aside. 

3. Squeeze the juice from the lemon over both sides of the fish. Season both sides of the fish with salt and pepper, to taste, and the garlic powder. Place the fish on the prepared baking sheet and broil until fork-tender, about 3 minutes per side.

4. Meanwhile, in a medium bowl, combine the mayonnaise, lemon zest, horseradish, chives, and parsley. Serve the fish with the mayonnaise mixture spooned over the top.

Yield: 4 servings
Nutrition info per serving: 213 calories, 6 g fat, 4 g carbs, 35 g protein, 1 g sugar
(Calculated from

Broccoli Potato Parmesan Purée
Source: Amy Hart


1 large Russet Potato 
4 cups broccoli florets 
2 tsp garlic paste (I use Amore brand in the tube)
1/3 cup skim milk
1/4 cup red fat Parmesan cheese grated
1/8 cup red fat cream cheese
Salt and Pepper to taste
1/4 tsp red pepper flakes


1. Peel and cut potato into chunks, place in saucepan and cover with water by a couple of inches.

2. Bring to a boil and boil for 6 minutes. Add broccoli and boil for an additional 2 minutes or until potato is fork tender. Drain and return to pan.

3. Add the garlic paste, milk, Parmesan, cream cheese, salt, pepper, and red pepper flakes. Mash with a potato masher or mix with hand mixer until you reach your desired consistency.

Yield: 4 servings

Nutrition info per serving: 165 calories, 3 g fat, 23 g carbs, 8 g protein, 1 g sugar
(Calculated from

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