Last Minute Tilapia
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 1
Ingredients
2fillets tilapia (6 oz total)1C snap peas1/2C red bell pepper, sliced thinly1/2C carrots, juliennedSauce:3T balsamic vinegar1t EVOO1/2t each garlic & onion powdersalt & pepper, to taste1C cooked brown rice
This meal serves 1, but it is easy to increase for more.
1. Bring a small pot of water to a boil. Add julienned carrots and boil 2 min. Add bell peppers & snap peas and boil 3 minutes. Drain.
2. Line a small cookie sheet/broiler pan with foil. Do not press foil into corners - just wrap it around the pan, leaving a depression in the middle.
3. Pour veggies onto foil - arrange the snap peas around the edges, leaving about a 6" area in the middle with a few carrots and peppers. Lay the fish side by side in the center.
4. Mix the sauce ingredients in a small bowl with a whisk. Drizzle about 1/2 the sauce evenly over the fish, and the rest over the surrounding veggies. The foil will keep the sauce from running into the corners.
5. Place under a hot broiler for about 15 minutes or until the fish flakes easily. Serve over 1C hot brown rice (included in nutritional info). Drizzle sauce from baking sheet over fish, veggies and rice.
Number of Servings: 1
Recipe submitted by SparkPeople user TAMRACLOVEC.
1. Bring a small pot of water to a boil. Add julienned carrots and boil 2 min. Add bell peppers & snap peas and boil 3 minutes. Drain.
2. Line a small cookie sheet/broiler pan with foil. Do not press foil into corners - just wrap it around the pan, leaving a depression in the middle.
3. Pour veggies onto foil - arrange the snap peas around the edges, leaving about a 6" area in the middle with a few carrots and peppers. Lay the fish side by side in the center.
4. Mix the sauce ingredients in a small bowl with a whisk. Drizzle about 1/2 the sauce evenly over the fish, and the rest over the surrounding veggies. The foil will keep the sauce from running into the corners.
5. Place under a hot broiler for about 15 minutes or until the fish flakes easily. Serve over 1C hot brown rice (included in nutritional info). Drizzle sauce from baking sheet over fish, veggies and rice.
Number of Servings: 1
Recipe submitted by SparkPeople user TAMRACLOVEC.
Nutritional Info Amount Per Serving
- Calories: 498.1
- Total Fat: 10.9 g
- Cholesterol: 68.6 mg
- Sodium: 183.8 mg
- Total Carbs: 59.4 g
- Dietary Fiber: 8.1 g
- Protein: 42.1 g
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