IngredientsNumber of servings: 1
• 6 to 8 ounces tilapia, salmon, trout, bass (farmed), or cod fillet
• Salt and pepper to taste
• 3 large egg whites, beaten
• 2 sprays of olive oil
Use to: Top a huge green salad or plate of roasted veggies, make a fish sandwich using lettuce “buns” and roasted tomato sauce, make a great soup by placing the fish in a huge bowl of canned low-salt chicken broth and veggies, or toss bite- size pieces with whole- wheat pasta and roasted tomatoes.
Nutrition Information (approximate per six ounces)
Bass: 165 calories, 30g protein, 0g carbs, 4g fat
Cod: 140 calories, 30g protein, 0g carbs, 1.1g fat
Salmon: 202 calories, 35g protein, 0g carbs, 5.8g fat
Tilapia: 198 calories, 32g protein, 0g carbs, 3.4g fat Trout: 140 calories, 30g protein, 0g carbs, 1.1g fat
From the Book, THE SKINNY RULES: The Simple, Nonnegotiable Principles for Getting to Thin by Bob Harper with Greg Critser. Copyright © 2012 by Bob Harper. Reprinted by arrangement with Ballantine Books, an imprint of The Random House Publishing Group, a division of Random House, Inc. All rights reserved.