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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 259.5
  • Total Fat: 3.3 g
  • Cholesterol: 46.0 mg
  • Sodium: 102.7 mg
  • Total Carbs: 32.6 g
  • Dietary Fiber: 2.2 g
  • Protein: 26.8 g

View full nutritional breakdown of Garlic Potato Crusted Tilapia calories by ingredient
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Garlic Potato Crusted Tilapia

Submitted by: MUSCLEMOM_2

Introduction

Can use any white fish in this recipe Can use any white fish in this recipe
Number of Servings: 4

Ingredients

    1/2 C garlic cloves, unpeeled
    1/4 tsp olive oil
    1/4 C nonfat organic milk
    juice from 1 lemon
    1# of russet potatoes
    1/2 tsp Mrs. Dash, original
    1/2 tsp lemon zest
    4 4 oz white fish (halibut, tilapia, flounder)


Directions

Preheat oven to 350 degrees.

Toss garlic in oil and transfer to a glass baking dish. Roast, stirring the garlic every 5 minutes, for 30 minutes or until garlic turns soft. Put roasted garlic and milk into a food processor and puree until smooth.

Steam potatoes until soft, then mash. Mix in garlic and milk mixture, Mrs. Dash, pepper, lemon zest, and 2 teaspoons of the lemon juice.

Preheat broiler. Arrange fillets in a baking dish and cover evenly with potato mixture. Drizzle remaining lemon juice over each piece and broil 12 to 15 minutes, or until golden brown and cooked through. Serve with lemon wedges.


Number of Servings: 4

Recipe submitted by SparkPeople user MUSCLEMOM_2.





TAGS:  Fish | Dinner | Fish Dinner |

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