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Tilapia with Olive Butter and Broccoli


Atkins Tilapia with Olive Butter and Broccoli
6.8g
Net Carbs
Prep Time: Minutes
Style:Mediterranean/Greek
Cook Time: 45 Minutes
Phase: Phase 1

36.2g

Protein

25.2g

Fat

2.4g

Fiber

396.9kcal

Calories

calculator How to Calculate Atkins Net Carbs

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INGREDIENTS

  • 1 fruit (2-1/8" dia) Lemon
  • 10 each Pitted Kalamata Olives
  • 2 tbsp Butter
  • 12 oz Tilapia (Fish)
  • 4 oz Broccoli
  • 1 tablespoon Olive Oil
  • 1/4 tsp Salt
  • 1/4 tsp Black 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!

How to Calculate Atkins Net Carbs

Atkins Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols/Glycerin (if applicable)

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