Tilapia with Flaxseed and Parmesean Crust

Serves: 2
Carbs Per Serving: About 2 net carbs per serving, plus the health benefits and fiber of flaxseed.
Prep Time: 15 minutes
Effort: Easy

Ingredients:
2 5-6 oz Tilapia fillets
2 T ground flaxseed (I run mine through a coffee grinder)
4 T butter
2 T olive oil
2 cloves garlic
2 T finely shredded Parmesan.
sea salt
white pepper

How to Prepare:

In oven and stove safe pan or dish, heat butter and olive oil over medium high heat. Press 2 cloves garlic (or mince) and add to butter/oil. Saute until garlic is soft but not brown. Rinse and dry tilapia filets. Salt and pepper filets as you wish. Place filets in pan, spooning garlic butter oil mixture over them. Cover and cook over medium heat until fish flakes easily with a fork–about 4 minutes. In a small bowl, combine flaxseed, parmesean, and salt and pepper to taste. Cover tops of filets with flax mix, about 2 T on each. Spoon some of the butter/oil over topping to moisten. Place under broiler to brown for about 2 to 3 minutes. I like to serve with baby spinach and Light Italian Dressing (0 carbs for the dressing!).

Reblog this post [with Zemanta]

Leave a Reply

Your email address will not be published. Required fields are marked *

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>