Adam's diet food

Ingredients

• 4 pieces Tilapia Fillets (frozen solid, about 6 oz each)
• 2 tablespoons Olive Oil (extra‑virgin, divided)
• 1 teaspoon Salt (kosher or sea salt)
• ½ teaspoon Black Pepper (freshly ground)
• 1 whole Lemon (cut into wedges for serving)
• 2 heads Cauliflower (fresh, medium size)
• 1 tablespoon Olive Oil (for sautéing cauliflower rice)
• ½ teaspoon Salt (for cauliflower rice)

Instructions

1. Preheat Oven

   Set the oven to 350°F (180°C) and let it preheat while you prepare the fish.

   Time: PT5M

   Temperature: 350°F

2. Season Frozen Tilapia

   Place the frozen tilapia fillets on a parchment‑lined baking sheet. Drizzle 1 Tbsp olive oil over the fillets and sprinkle evenly with 1 tsp salt and ½ tsp black pepper. No need to thaw.

   Time: PT5M

3. Bake the Fish

   Bake the seasoned tilapia for 12‑15 minutes, or until the flesh is opaque and flakes easily with a fork.

   Time: PT15M

   Temperature: 350°F

4. Process Cauliflower

   While the fish bakes, cut the cauliflower heads into florets. Working in batches, pulse the florets in a food processor until they resemble coarse rice grains. Avoid over‑processing, which turns it mushy.

   Time: PT10M

5. Cook Cauliflower Rice

   Heat 1 Tbsp olive oil in a large skillet over medium heat. Add the cauliflower rice, season with ½ tsp salt, and sauté for 5 minutes, stirring occasionally, until tender but still slightly firm.

   Time: PT5M

   Temperature: medium heat

6. Plate and Finish

   Divide the cauliflower rice among four plates, top each with a baked tilapia fillet, and finish with a squeeze of fresh lemon juice.

   Time: PT2M

Nutrition Facts

Calories

250

Protein

30 g

Carbohydrates

6 g

Fat

10 g

Fiber

3 g