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The Princeton Longevity Center Recipes

Honey Mustard Tilapia
By Linda Petrunak, RD, of Altoona, Pennsylvania

1lb Tilapia (Orange Roughy, Basa or other mild flavored fish may be used instead)
8 oz fat-free honey mustard sauce or marinade
½ medium onion, chopped
2 T minced garlic
½ green pepper, chopped
8-oz can diced tomatoes
15-oz can black beans, drained
½ tsp cumin
Place fish under broiler. Spread with mustard sauce and broil until flaky. While fish is broiling, sauté onions, peppers, and garlic in canola oil until soft. Add beans, tomatoes, and cumin. Simmer for 20 minutes.
To serve, place beans on plate and top with broiled fish.
Makes 4 servings
Nutrition Analysis per Serving
Calories: 282.62
Protein: 25.13 g
Carbs: 40.55 g
Total Fat: 1.25 g
Saturated Fat: 0.12 g
Cholesterol: 68.04 mg
Sodium: 707.63 mg
Fiber: 6.71 g


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