For a quick weeknight dinner, fish is a good and healthy choice. A 3.5 oz Tilapia fillet contains 2.4 grams of fat and 98 calories, and packs 21 grams of protein. Plus, it’s healthy, sustainable and low in mercury (see the Monterey Bay Aquarium Seafood Watch site to learn more about making healthy and sustainable seafood choices). Available fresh or frozen, Tilapia is a great buy for health-conscious meals. (We found 1-lb bags of frozen Tilapia for $10 at the local grocery store — a great bargain!)
For a delicious baked Tilapia dinner, combine 2 tbsp. mayonnaise with 1 tbsp. fresh lemon juice. Dip fish, then roll in a mixture of 1 tbsp. Parmesan cheese and Â½ cup bread crumbs. Bake at 400Â°F in a baking dish for 15 minutes. Serve with a green salad and orzo or other pasta.