Recipe Of The Week 4/15: Banana Protein Smoothie
Ingredients:
1 cup almond milk
1/4 cup unflavored or vanilla protein powder
1 very ripe banana
2 baby carrots
1 tablespoon ground flax
1/2 teaspoon turmeric
lots of ice
Recipe of the Week 8/22: Broiled Fish with Tomato Caper
Sauce Yields 4 Servings
Ingredients
2 tbsp extra virgin olive oil, divided
4 fish fillets, such as tilapia, flounder, grouper, etc 6 oz each
2 garlic cloves, crushed
2 shallots, minced
2 tomatoes, chopped
2 tbsp capers
1/4 cup white wine
kosher salt and fresh black pepper
Instructions
Preheat broiler to low with the rack positioned 6 inches from the flame. Place fish on a sheet pan and brush with 1 tbsp olive and season with salt and black pepper, to taste.
In a medium skillet, heat the remaining olive oil. Add garlic and shallots and sauté on medium-low about 4-5 minutes. Add tomatoes and season with salt and pepper, to taste.
Add wine and sauté until wine reduces, about 5 minutes. Add capers and sauté an additional minute.
Meanwhile, broil until fish is cooked through, about 6 to 8 minutes, depending on the thickness.
Place fish on a platter and top with tomato caper sauce
Meal Plan Check Boxes:
5.5 Proteins
2 Fats
Nutritional Facts: Serving 1 piece of fish with sauce . Calories 260, Fat 10.5g, Carbohydrates 2g, Fiber 0.2g, Sugar 1g, Protein 38g.
Adapted From: https://www.skinnytaste.com/broiled-tilapia-with-tomato-caper-sauce/
www.pinterest.com/novaphysicianwellness
Brianna Lawless, MS, RDN
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