Baked Tilapia With Watermelon Salsa
PREP TIME: 20 minutes
COOK TIME: 15 minutes
Nonstick cooking spray
6 4-ounce tilapia fillets
1/4 cup lime juice
2 teaspoons fresh garlic, minced
2 cups seedless watermelon, diced
1 8-ounce can pineapple chunks in juice, drained
1 14.5-ounce can black beans, drained and rinsed
1/2 orange bell pepper, seeded and chopped
1/2 cup white onion, finely chopped
1/4 cup fresh Cubanelle pepper, seeded and chopped
2 tablespoons fresh cilantro, minced
2 teaspoons lime juice
2 teaspoons olive oil
Preheat oven to 350°F. Coat a 10-by-13-inch glass baking dish with nonstick cooking spray. Place fillets in dish, flat-side down. Sprinkle with lime juice and garlic. Season with salt and pepper to taste. Cover and bake for 15 minutes.
While the fish bakes, combine the salsa ingredients in a medium bowl, tossing gently. When fish is cooked, top each fillet with 2/3 cup watermelon salsa. Serve over saffron rice, if desired.
Nutritional information per serving (1 tilapia fillet and 2/3 cup watermelon salsa): 244 calories, 18% fat (5 g), 43% carbohydrate (26 g), 39% protein (24 g), 6 g fiber, 3 mg iron, 64 mg calcium, 95 mcg folate, 53 mg vitamin C.
PREP TIME: 15 minutes
COOK TIME: None
4 bananas, peeled and sliced in half lengthwise
1/4 medium seedless watermelon (about 4 pounds)
1 cup fresh berries (blueberries, blackberries and raspberries)
1 cup green seedless grapes
1/2 cup sliced honey-roasted almonds
1 8-ounce carton low-fat yogurt (vanilla or mixed berry)
8 leaves fresh mint, very thinly sliced
Arrange 2 banana slices in each of 4 shallow bowls. Use a standard-size ice-cream scooper to make watermelon balls, placing 3 scoops in each dish on top of banana slices. Top with 1/4 cup berries and 1/4 cup grapes. Sprinkle each split with almonds, then top with 1/4 cup yogurt. Garnish with fresh mint and serve immediately.
Nutritional information per serving (1 split): 350 calories, 26% fat (10 g), 65% carbohydrate (57 g), 9% protein (8 g), 8 g fiber, 1.4 mg iron, 157 mg calcium, 43 mcg folate, 30 mg vitamin C.