[ingredients-list title=”Ingredients” serving_size=”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
[step-item number=”1″ image_url=”” title=”” ] Place a small roasting pan in the oven and preheat to 450°F–500°F.
[step-item number=”2″ image_url=”” title=”” ] Season the fish on both sides with salt and pepper and any other spices you want to add.
[step-item number=”3″ image_url=”” title=”” ] Spray a piece of foil with olive oil and set the fish on it.
[step-item number=”4″ image_url=”” title=”” ] Plop the foil with the fish on the hot pan in the oven. Roast for 8 to 10 minutes. No need to turn the fish; it will roast up nicely on the foil.
[step-item number=”5″ image_url=”” title=”” ] Take out the fish and let it sit for a minute.
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.