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Tilapia And Asparagus Wrap Lunch
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- #85490
serves/makes:
ready in:
30-60 minutes
30-60 minutes
ingredients
2 whole wheat flour tortilla (9-inch size)
6 thin asparagus spears, frozen or precooked and chilled
6 frozen bell pepper strips (3 colors), heated
SAUCE
2 tablespoons soft spreadable cheese
2 tablespoons fresh lemon juice
1/2 teaspoon lemon zest (or double)
1/4 teaspoon cayenne pepper, to taste
2 tablespoons snipped fresh basil
FISH
1 frozen tilapia fillet (3 ounce size), partially thawed
salt
lemon pepper
butter-flavored nonstick cooking spray
ACCOMPANIMENTS
2 cups mixed salad greens
3 ounces donut peach or small regular peach
4 baby carrots
1/2 cup cooked red kidney beans
2 tablespoons water
1 tablespoon lemon juice
salt and pepper
directions
Reheat/thaw the asparagus and the pepper strips in the microwave. Set aside.
In a bowl, stir together cheese spread, lemon zest, lemon juice, red-pepper seasoning, and half the basil. Stir well to combine. Set aside.
Cut tilapia into finger-long strips. Sprinkle with salt and lemon-pepper seasoning. Cook in a small saute pan with butter-flavored cooking spray, turn once and scatter remaining basil on top.
Prepare side dish accompaniments: In microwave, heat the kidney beans with water, lemon juice, salt, pepper and onion powder. Arrange salad greens along one side of dinner plate.
Remove stone from peach. Slice into bite sized pieces. Scatter peach on top of greens. Drizzle with some of the raspberry salad dressing.
Spread cheese mixture on warmed tortillas. Off center, arrange asparagus spears (tips facing one direction), bell peppers and share of the fish. Roll the tortilla, encasing the fillings.
Place wrap on plate. Add some beans. Add carrots to plate.
added by
wilbur
nutrition data
Nutritional data has not been calculated yet.
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