Mains
Veracruz-style fish
Nearly 50 g of protein under 300 calories. The traditional dish is already lean by design; the only change here is building the sauce without oil.
Nutrition
Per serving, computed from the real weight of the ingredients.
Protein density: 16.8 g of protein per 100 kcal. Above 10 is excellent for satiety and lean mass.
Ingredients
Makes 1 serving.
- Tilapia fillet (cooked)180 g
- Tomato150 g, diced
- Onion40 g, julienned
- Bell pepper60 g, in strips
- Lime juice15 ml
- Cooking sprayto taste
Method
- 1
Season the fillet with lime juice, salt and pepper. Leave it 10 minutes.
- 2
Soften the onion and pepper with cooking spray.
- 3
Add the tomato and cook 10 minutes into a thick sauce.
- 4
Lay the fillet on the sauce, cover and cook over low heat 8 minutes. Don't flip it — it will break.
The detail that matters
Serve it over cauliflower rice instead of white rice and you drop about 150 calories without taking anything off the plate.
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Nutrition values are estimates from food-composition tables. This guide is general nutrition information and is not a substitute for advice from a qualified health professional. It is unrelated to the research materials sold on this site, which are supplied strictly for in-vitro laboratory research and are never for human consumption.