Stove-top Tillapia
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 6
Ingredients
5 Tillapia fillets approx 3 oz each1 16 oz package frozen sweet corn4 c frozen green beans2 zucchini, peeled and sliced3/4 c orzo3 c Low Sodium Veggie Broth1 Tbsp flax seed
Use a non stick skillet to completely cook the fish. If needed use some non stick spray or a little water to poach the fish in.
After the fish is cooked, chop it up in the pan (I just used a spatula to break up the fish). Watch for bones.
Once the fish is broken into pieces, add the veggie broth and the green beans and flax seed.
When the green beans are almost cooked, bring the dish to a simmer and add the corn, zucchini, and orzo. Stir frequently until orzo is cooked.
Serving Size: Makes approx 6, 2 cup servings
Number of Servings: 6
Recipe submitted by SparkPeople user BABYSTEPSFTW.
After the fish is cooked, chop it up in the pan (I just used a spatula to break up the fish). Watch for bones.
Once the fish is broken into pieces, add the veggie broth and the green beans and flax seed.
When the green beans are almost cooked, bring the dish to a simmer and add the corn, zucchini, and orzo. Stir frequently until orzo is cooked.
Serving Size: Makes approx 6, 2 cup servings
Number of Servings: 6
Recipe submitted by SparkPeople user BABYSTEPSFTW.
Nutritional Info Amount Per Serving
- Calories: 272.1
- Total Fat: 4.0 g
- Cholesterol: 0.0 mg
- Sodium: 78.4 mg
- Total Carbs: 35.9 g
- Dietary Fiber: 4.7 g
- Protein: 23.3 g
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