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Nutritional Info
  • Servings Per Recipe: 1
  • Amount Per Serving
  • Calories: 367.0
  • Total Fat: 8.9 g
  • Cholesterol: 137.1 mg
  • Sodium: 282.9 mg
  • Total Carbs: 4.5 g
  • Dietary Fiber: 1.5 g
  • Protein: 70.8 g

View full nutritional breakdown of Lemon Pepper Baked Tilapia w/ Steamed Veggies calories by ingredient
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Lemon Pepper Baked Tilapia w/ Steamed Veggies

Submitted by: QUEENNESHELLE

Introduction

Simple One person meal for those who are on an individual (fish only) fast Simple One person meal for those who are on an individual (fish only) fast
Number of Servings: 1

Ingredients

    One filet of Tilapia (they tend to be very large)

    (palmful) of Mrs. Dash Lemon Pepper Seasoning Blend

    PAM No Stick Cooking Spray

    Handful of sliced and/or diced mushrooms, green peppers

    1 cup of fresh spinach

    Water

Tips

Can be duplicated to fit any amount of persons.


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Directions

Preheat Oven to 350 degrees

Spray one good spray in an aluminum pan (for fish)

Season thawed Tilapia filet with Mrs. Dash Lemon Pepper Seasoning Blend

Place fish in pan put in oven for 10-15 minutes. (fish is done when opaque white and flaky)

Next slice up mushrooms, and green peppers.

Spray small frying pan with PAM No Stick Cooking Spray and put enough water in pan to cover the bottom

Turn fire or stove on medium to high heat wait for water to boil.

Carefully place sliced veggies in water season lightly with lemon pepper blend put top on frying pan for about 2-3 minutes.

Turn heat off, place spinach in the frying pan and fold into cooked veggies (let the spinach wilt and soak up some of the seasoning)

Plate cooked Tilapia and cooked veggies. Enjoy!


Serving Size: Makes 1 entree serving

Number of Servings: 1

Recipe submitted by SparkPeople user QUEENNESHELLE.





TAGS:  Fish | Lunch | Fish Lunch |

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