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Cheesy Tilapia with Apple-Carrot Slaw
- Makes: 2 servings
- Start to Finish
grilled tilapia fillets with roasted garlic and butter (2 fillets)
Nonstick cooking spray
slices very thin 100% whole wheat bread
baby spinach leaves
slices reduced-fat Monterey Jack or part-skim mozzarella cheese
Cook tilapia in the microwave according to package directions. Break cooked fish into pieces. Lightly coat a panini press or griddle with cooking spray. Preheat panini press or griddle over medium heat.
On two slices of the bread, layer spinach, tomato, fish, and cheese. Top with the remaining two bread slices.
Place sandwiches in panini press. Cook about 3 minutes or until browned. (If using a griddle, place sandwiches on griddle. Weight sandwiches down with a heavy skillet [add food cans for more weight] and cook for 2 to 3 minutes or until bread is toasted. Turn sandwiches over, weight down, and cook about 2 minutes more or until browned.) Serve with Apple-Carrot Slaw.
small apple, cored and coarsely shredded
carrot, coarsely shredded
honey-flavor Greek fat-free yogurt
- In a small bowl stir together apple, carrot, Greek yogurt, and poppy seeds.
(Cheesy Tilapia with Apple-Carrot Slaw)
Servings Per Recipe 2, sugar (g) 13, fiber (g) 5, pro. (g) 25, carb. (g) 30, sat. fat (g) 4, Polyunsaturated fat (g) 1, Monounsaturated fat (g) 1, cal. (kcal) 288, chol. (mg) 67, Fat, total (g) 9, Potassium (mg) 571, sodium (mg) 533, calcium (mg) 273, Cobalamin (Vit. B12) (µg) 0, Folate (µg) 12, Pyridoxine (Vit. B6) (mg) 0, Niacin (mg) 0, Riboflavin (mg) 0, Thiamin (mg) 0, vit. C (mg) 11, vit. A (IU) 65, Carb Choice () 2, Lean Meat () 3, Fat () 1, Fruit () 1, Starch () 2, iron (mg) 2, Vegetables () 1