Panko crusted tilapia, steamed broccoli, tri-color quinoa and toasted pitas

Panko crusted tilapia, 1 filet - 4 points plus
(3.5 oz tilapia filet, 1/3 c panko bread crumbs, Lawry's seafood seasoning, salt, pepper and 1 tsp of extra virgin olive oil)
1 cup steamed broccoli - 0 points plus
1 cup tri color quinoa, cooked with 1/2 c chicken broth and 1 tsp olive oil, topped with 1 oz fat free feta cheese - 6 points plus
1 pita, cut into triangles, sprayed with cooking spray and sprinkled with granulated garlic and italian seasoning (toasted at 450 for 6 minutes) - 3 points plus

Total: 13 points plus

Oven Baked Tilapia!

Tonight we had Tilapia, white rice, corn on the cob and napa cabbage cooked with caraway seed and fresh garlic.

8 point plus value dinner

4 ounces of Tilapia (before cooking weight) - 2 point plus value
1/4 cup of white Minute Rice - 3 point plus value
1 medium corn on the cob, boiled - 2 point plus value
I can't believe it's not butter spray with olive oil - 0 point plus value
1 cup of cooked napa cabbage, sauteed in 1 tsp of extra virgin olive oil and fresh garlic with caraway seed - 1 point plus value

I almost always make tilapia the same way.  I have a spicy salmon and seafood seasoning I use, sprinkled liberally on the fish, top with 2 fresh lemon slices, wrap tightly in a foil packet and bake on a baking sheet at 350 degrees for about 20 minutes.  I made the minute rice according to direction and added granulated garlic and salt and pepper.

I bought the napa cabbage earlier this week to make egg rolls but I never got around to getting more egg roll wrappers.  So I cut it into shreds, some olive oil and 4 cloves of fresh garlic, 1/2 teaspoon of caraway seed and sauteed until tender, about 20 minutes.

Makayla loves "white fish" as she calls it.  She also had a leftover 4 point plus value cornbread muffin with her dinner!