Herbed Tilapia
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 4
Ingredients
*Tilapia, 24 oz (remove)Onions, raw, 1 medium (2-1/2" dia) (remove)Old Bay Seasoning, .5 tsp (remove)Dill weed, dried, 1 tsp (remove)Garlic powder, .5 tsp (remove)Olive Oil, 1 1tsp (remove)Parsley, 6 sprigs (remove)Lemons, 1 fruit without seeds (remove)Ingredients: *Tilapia, 24 oz (remove)Onions, raw, 1 medium (2-1/2" dia) (remove)Old Bay Seasoning, .5 tsp (remove)Dill weed, dried, 1 tsp (remove)Garlic powder, .5 tsp (remove)Olive Oil, 1 1tsp (remove)Parsley, 6 sprigs (remove)Lemons, 1 fruit without seeds (remove)*Publix Instant Brown Rice, 2 cup, prepared as directed (remove
makes 4 -6 ounce servings.
cook in a large skillet with a tight fitting lid.
Spray pan with a cooking spray or coat with olive oil (to prevent sticking).
Cook on top of stove.
Layer slices on onion on bottom of pan.
slice thick portions of fish to approx 1/4 " thick. layer these on onion.
Sprinkle the seasoning on top of fish (covering liberally) .
Cook on medium until fish flakes with a fork (approx. 15 minutes).
Remove from heat and lay each serving on a bed of 1/4 cup brown rice:
garnish with lemon slices and parsley sprigs if desired.
Number of Servings: 4
Recipe submitted by SparkPeople user JANEINE.
cook in a large skillet with a tight fitting lid.
Spray pan with a cooking spray or coat with olive oil (to prevent sticking).
Cook on top of stove.
Layer slices on onion on bottom of pan.
slice thick portions of fish to approx 1/4 " thick. layer these on onion.
Sprinkle the seasoning on top of fish (covering liberally) .
Cook on medium until fish flakes with a fork (approx. 15 minutes).
Remove from heat and lay each serving on a bed of 1/4 cup brown rice:
garnish with lemon slices and parsley sprigs if desired.
Number of Servings: 4
Recipe submitted by SparkPeople user JANEINE.
Nutritional Info Amount Per Serving
- Calories: 239.1
- Total Fat: 4.3 g
- Cholesterol: 0.0 mg
- Sodium: 83.1 mg
- Total Carbs: 22.3 g
- Dietary Fiber: 2.9 g
- Protein: 33.7 g
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