Tilapia Rice & Broccoli Dinner
- Number of Servings: 2
Ingredients
2- 4 oz. Tilapia Fillets1.5 Tbs. lemon juice1 Tbs. butter1 bay leaf.5 tsp. dried parsley.5. tsp. red pepper flakes.5 tsp. garlic powder.5 tsp. onion powder1 bag Birds Eye Steam Fresh Broccoli Cuts(1 cup per serv.)1 bag Knorr Rice Sides, Herb & Butter(1 cup, prepared, per serv.)
Preheat oven to 375
saute butter, lemon juice, garlic pwder, onion powder, bay leaf, parsley, & red pepper flakes for about 2 minutes.
Spray baking dish with non-stick cooking spray of your choice
Place Tilapia in baking dish and pour sauce over. Remove Bay leaf so it will not burn in oven.
Bake for about 30 on 375 or until fish is white and flakes with fork
While fish is baking prepare Rice & Broccoli as directions on packet suggest.
Number of Servings: 2
Recipe submitted by SparkPeople user KHEILAB.
saute butter, lemon juice, garlic pwder, onion powder, bay leaf, parsley, & red pepper flakes for about 2 minutes.
Spray baking dish with non-stick cooking spray of your choice
Place Tilapia in baking dish and pour sauce over. Remove Bay leaf so it will not burn in oven.
Bake for about 30 on 375 or until fish is white and flakes with fork
While fish is baking prepare Rice & Broccoli as directions on packet suggest.
Number of Servings: 2
Recipe submitted by SparkPeople user KHEILAB.
Nutritional Info Amount Per Serving
- Calories: 328.0
- Total Fat: 9.2 g
- Cholesterol: 75.3 mg
- Sodium: 494.3 mg
- Total Carbs: 27.7 g
- Dietary Fiber: 0.4 g
- Protein: 25.4 g
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