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May 23, 2013

Tuesday meal series 5/23/13(on Thursday)

Well, I guess I should just name this the meal series since I never seem to get the day right.  Oh well!

Here's a great recipe to try for your Memorial Day Weekend!  Have a good weekend.  I'll be back on Monday!

Baked Tilapia with Tarragon Bread Crumbs
Vegetable Oil Spray
4 tilapia fillets (about 4 ounces each)
2 tablespoons fat-free or light Italian salad dressing
1/2 cup grated plain soft bread crumbs
1/2 teaspoon dried tarragon, crumbled

Optional:  1 tablespoon plus 1 teaspoon olive oil(extra-virgin preferred); 1/8 teaspoon salt; 1/8 teaspoon pepper

Preheat the oven to 400 F.  Line a baking sheet with aluminum foil.  Lightly spray with vegetable oil spray.

Rinse the fish and pat dry with paper towels.  Place the fish on the baking sheet.  Spoon the dressing over the fish.  Sprinkle with the bread crumbs and tarragon.  Sprinkle with the paprika.

Bake for 12 minutes, or until the fish flakes easily when tested with a fork.

Optional:  Drizzle the fish with the oil.  Sprinkle with the salt and pepper

Nutritional information
Calories 131
protein 17g
carbohydrates 4g - fiber 0g, sugars 1g
cholesterol 43mg
total fat 5.5g; saturated 1.0g, polyunsaturated 0.5g, monounsaturated 3.5g
sodium 239mg(although we don't sprinkle with salt pepper)


10 miles on the bike today.  Yes, you heard that right, on the bike.  I figured I better start getting my act together since I've only got 11 weeks until my first tri.  I think I still plan to just wing the swim but I need to get the bike/run into my program somewhere.  I felt pretty good today but need to get on the trails where the race will be.


Have a great day and....Keep Running!!!!

1 comment:

  1. Looks and sounds delicious! Never thought to put dressing on the fish before baking! I'll have to try that!