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Tired Of Your Boring Protein Shake? Spice It Up!
It’s football season and overeating seems to go with all that high intensity TV watching. To get your week back on track, we thought we would give you an awesome, low fat, easy to digest recipe. This low fat masala is refreshing and filling!
TRAINER TIP: Eating fish 2-3 times a week aides in digestion (fish is one of the fastest digesting meats) , helps with weight loss, and gives your body natural Omega fasts ( also know to help shed weight).
Ingredients
- 1 cup basmati rice, rinsed
- Kosher salt
- 1/2 cup frozen peas
- 3/4 cup plain yogurt
- 1 small clove garlic, chopped
- 1 1-inch piece ginger, peeled and chopped
- 1 tablespoon fresh lime juice, plus lime wedges for serving
- 1/4 teaspoon ground cumin
- 1/4 teaspoon cayenne pepper
- 4 6-ounce tilapia fillets
- 2 tablespoons unsalted butter, melted
- 1 tablespoon chopped fresh cilantro or mint
Directions
Bring the rice, 1 1/3 cups water and 1/4 teaspoon salt to a simmer in a saucepan over medium-high heat. Reduce the heat to low, cover and cook 15 minutes. Remove from the heat and add the peas; cover and set aside.
Puree 1/2 cup yogurt, the garlic, ginger, lime juice, cumin, cayenne and 3/4 teaspoon salt in a food processor. Transfer all but 3 tablespoons of the mixture to a large bowl. Pierce the fish a few times with a fork and season with salt; add to the bowl and toss. Marinate 15 minutes.
Preheat the broiler. Place the fish on a broiler pan; top with the marinade and butter. Broil until opaque, 6 to 8 minutes. Mix the remaining 1/4 cup yogurt, the cilantro, and salt to taste with the yogurt mixture. Serve the fish and rice with the yogurt sauce and lime wedges.
Serves: 4
Calories: 423
Total Fat: 10 grams
Saturated Fat: 5 grams
Protein: 39 grams
Total carbohydrates: 44 grams
Sugar: 3 grams
Fiber: 2 grams
Cholesterol: 106 milligrams
Sodium: 614 milligrams
(Photograph by Antonis Achilleos)(source)
If you aren’t partial to Tilapia then try using this recipe on other white fish. Don’t forget to share this fitness tip / recipe with others. The Blue bar allows you to print it up, email, facebook, or twitter!
Adria
BS, CES, PES, CPT
Amanda
BS, MA
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