Seafood is a great protein for supporting lean muscle and reducing body fat. Plus, eating 8 ounces of seafood a week reduces your risk of hear disease. Tilapia, a mild white fish, is high in protein (it contains about 26 grams in a 3.5-ounce serving), low in calories and a great source of omega-3 fatty acids.
1 pound baby potatoes, halved
1 lemon, thinly sliced
¼ teaspoon each sea salt and ground pepper
2 ½ tablespoon olive oil, divided
4 4-ounce tilapia fillets
½ teaspoon paprika
½ cup pitted kalamata olives
½ cup red peppers, chopped
1 tablespoon capers
1. Heat oven to 400°F. In a large baking dish, toss potatoes with lemon, salt, pepper and 2 tablespoons oil.
2. Arrange potatoes in a single layer. Put into oven and roast, tossing once, until potatoes soften, about 20 minutes.
3. Drizzle tilapia with remaining oil, season with paprika and tuck into the potato mixture. Bake for 10 minutes.
4. Toss olives, red peppers and capers into the potato mixture.
5. Continue to roast for another 15 minutes, until the fish is opaque and the potatoes turn golden brown. Remove from oven and serve.
Nutrients per serving: Calories: 295, Total Fat: 12 g, Saturated Fat: 2 g, Trans Fat: 0 g, Cholesterol: 0 mg, Sodium: 438 mg, Total Carbohydrates: 23 g, Dietary Fiber: 4 g, Sugars: 3 g, Protein: 25 g, Iron: 2 mg