Eating Fish Regularly Can Help Manage Your Body Weight

The American Heart Association recommends eating two servings of fish each week, or about 7 ounces per week, to help reduce your risk for heart disease.

Protein
Tilapia is a high-quality, complete protein and contains all the essential amino acids your body requires from your diet to help build proteins. One 3.5-ounce portion of tilapia cooked using dry heat contains about 26 grams of protein.

Omega-3s
Tilapia is a rich source of omega-3 fatty acids, which are important for growth and development in children and brain function.

Weight Control
Eating tilapia on a regular basis may help you control your body weight. Tilapia is naturally low in fat, and only contains about 128 calories in each 3.5-ounce portion.

Fish in Foil Recipe
Nutrition Facts: Total Calories: 199
Protein: 30grams
Carbs: 11grams
Fat: 5grams

Ingredients:
4 oz tilapia (or any fish you’d like)
Asparagus
Lemons, slices
Lemon juice
Fish seasoning
Pepper
Nonstick spray (optional)

Directions:
1. Preheat oven to 375 degrees
2. Use one piece of foil per fish
3. Add lemon juice
4. Sprinkle fish seasoning on top
5. Add pepper, lemon slices
6. Add veggies on top
7. Fold into foil down from the top leaving air for steaming
8. Place each foil on a cookie sheet and bake for 14-15 mins

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Christine De La Rosa
Community Health Worker
956-407-3348