To prepare à la carte:
1. Spray a metal baking pan with cooking spray. Place the tilapia on the pan. Season to taste with salt and pepper. Spread 1 Tbsp. of lemony arugula pesto on top of the tilapia. Place in a 350°F convection oven. Bake up to 10 minutes or until just cooked though.
2. Place ½ tsp. of canola oil in a heated, nonstick sauté pan. Add 2 oz. of blanched green beans and 1 oz. each of carrots and red peppers. Season to taste with salt and pepper. Sauté over medium heat up to 2 minutes until just warmed through.
3. Place 3 oz. of warmed brown rice on the front portion of a heated serving plate. Place the tilapia on top of the rice. Place the warmed vegetables at the top of the plate next to the tilapia.
Nutritional Info (per 8 oz. serving)
Fat: 12 g.
Sodium: 150 mg.
Carbohydrates: 27 g.
Protein: 27 g.
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