Healthier Broccoli & Tilapia Bake
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 5
Ingredients
Tilapia filet, 16 oz Brown Rice, medium grain, 1.5 cup Broccoli, frozen, 1.5 package (10 oz)Onions, raw, .5 cup, chopped Garlic, 1 clove Mushrooms, fresh, 2 cup, pieces or slicesWater, tap, 1 cup (8 fl oz) Soy Flour, 1 tbsp 8th Continent Original Light Soymilk, 4 oz Parmesan Cheese, grated, .25 cup Kraft 2% Shredded Cheddar Cheese, 0.5 cupFrench Fried Onions, 8 tbsp
Marinate 5 defrosted tilapia filets in bowl of roasted garlic and herb seasoning and lemon juice and place in the refrigerator for 15 minutes.
To make healthier cream soup, spray a heated saucepan with Pam cooking spray and sauté 1/2 a cup of chopped onions, 1 crushed garlic clove, and 2 cups of mushrooms. Meanwhile, beat 1 cup of water with 1 tablespoon of soy flour until the consistency resembles a heavy cream, adding more flour if needed. Add mixture slowly to saucepot so mixture doesn’t get lumpy. Keep stirring and add mustard and pepper to desired taste. This is where I add my own little twist to this recipe. Blend in ½ cup of light soymilk, ¼ cup of Parmesan cheese, and pepper to taste; mixing until smooth
Combine 1-1/2 cup of rice with 5 cups of broccoli in a 13x9 inch casserole dish. Remove fish from refrigerator and place over rice and broccoli. Pour soup mixture evenly over the fish. Sprinkle ½ cup shredded cheese and ½ cup of finely crushed French-fried onions evenly over the dish. I added the onions to give the dish a flavorful crunch. Place dish inside preheated oven and set timer for 20-25 minutes.
Number of Servings: 5
Recipe submitted by SparkPeople user GETTINGBUFF2.
To make healthier cream soup, spray a heated saucepan with Pam cooking spray and sauté 1/2 a cup of chopped onions, 1 crushed garlic clove, and 2 cups of mushrooms. Meanwhile, beat 1 cup of water with 1 tablespoon of soy flour until the consistency resembles a heavy cream, adding more flour if needed. Add mixture slowly to saucepot so mixture doesn’t get lumpy. Keep stirring and add mustard and pepper to desired taste. This is where I add my own little twist to this recipe. Blend in ½ cup of light soymilk, ¼ cup of Parmesan cheese, and pepper to taste; mixing until smooth
Combine 1-1/2 cup of rice with 5 cups of broccoli in a 13x9 inch casserole dish. Remove fish from refrigerator and place over rice and broccoli. Pour soup mixture evenly over the fish. Sprinkle ½ cup shredded cheese and ½ cup of finely crushed French-fried onions evenly over the dish. I added the onions to give the dish a flavorful crunch. Place dish inside preheated oven and set timer for 20-25 minutes.
Number of Servings: 5
Recipe submitted by SparkPeople user GETTINGBUFF2.
Nutritional Info Amount Per Serving
- Calories: 289.7
- Total Fat: 9.3 g
- Cholesterol: 56.0 mg
- Sodium: 315.3 mg
- Total Carbs: 24.1 g
- Dietary Fiber: 4.5 g
- Protein: 29.3 g
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