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Keto Tilapia with Olive Butter and Broccoli Recipe


Atkins Keto Tilapia with Olive Butter and Broccoli
6.8g
Glucides nets Atkins™
Prep Time:0 Minutes
Style:Mediterranean/Greek
Cook Time:45 Minutes
Phase:Phase 1
Difficulty:Difficult
* Any adjustments made to the serving values will only update the ingredients of that recipe and not change the directions.

36.2g

Protein

25.2g

Fat

2.4g

Fiber

396.9cal

Calories

calculatorComment sont calculés les glucides nets?

INGREDIENTS

  • 1fruit (2-1/8" dia)Lemon
  • 10eachPitted Kalamata Olives
  • 2tbspButter
  • 12ozTilapia (Fish)
  • 4ozBroccoli
  • 1tablespoonOlive Oil
  • 0 1/4tspSalt
  • 0 1/4tspBlack Pepper

DIRECTIONS

  1. Zest and juice lemon into a medium bowl and discard seeds.  Rough chop kalamata olives and add to the bowl with the zest and juice.
  2. Add the butter (room temperature) to the bowl with the kalamata olives.  Season with a pinch of salt and pepper.
  3. Pat dry tilapia fillets with paper towels and season with a pinch of salt and pepper.
  4. In a medium non-stick sauté pan over medium heat, add ½ tablespoon of olive oil.  When the oil is hot, add the broccoli and cook for 5 minutes until fork tender.  Season with a pinch of salt and pepper and remove from heat.
  5. Heat another medium-non stick sauté pan over medium-high heat and add ½ tablespoon of olive oil.  When the oil is hot, add the tilapia and sear on each side for 3 minutes or until desired doneness. (FDA recommends cooking fish to a minimum of 145°F)
  6. Place the tilapia in the center of two plates. Equally spoon the olive butter over the fillets.  Serve the broccoli on the side.  Enjoy!

Cooking Tip

Whether you’re feeding a family or cooking for one, you can update the serving settings above to reveal the required amount of ingredients.

Comment calculer les glucides nets

Avec l’approche nutritionnelle AtkinsMD, le décompte net AtkinsMC est calculé en soustrayant le nombre de grammes de fibres et de polyols (comme la glycérine et les alcools de sucre) du nombre total de grammes de glucides contenu dans les aliments entiers. Ce calcul correspond au concept voulant que les fibres et les polyols ont des répercussions minimales sur le taux de glycémie dans les quantités dans lesquelles on les retrouve dans les produits.

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