Tilapia with Vegetables
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 2
Ingredients
10 oz Tilapia or Cod Fillet1 1/4 cp Broccoli Florettes1 cup Shredded Carrots
1. Cut in half 1 cod fillet (8-12 oz). Put cod in Medium or Large Ziploc® Brand Zip 'n Steam™ bag, placing thicker portions toward outer edge of bag. If needed, tuck any thin parts of fillet underneath for even cooking.
2. Add 1 1/4 cup broccoli florettes (about 3 ounces), and 1/2 large carrot, sliced into matchsticks (about 1/4 cup) to bag, placing vegetables on top of cod. Seal bag and place in microwave.
3. Cook on full power for 4 1/2 minutes or until cod is cooked through and flakes easily. If needed, continue microwaving at 30-second intervals until cod is done.
4. Allow bag to stand 1 minute before handling.
Carefully open bag. Use spatula to remove cod and vegetables from bag.
5. Garnish with lemon wedge or squeeze lemon juice onto cod and serve.
Number of Servings: 2
Recipe submitted by SparkPeople user WW.JONI.
2. Add 1 1/4 cup broccoli florettes (about 3 ounces), and 1/2 large carrot, sliced into matchsticks (about 1/4 cup) to bag, placing vegetables on top of cod. Seal bag and place in microwave.
3. Cook on full power for 4 1/2 minutes or until cod is cooked through and flakes easily. If needed, continue microwaving at 30-second intervals until cod is done.
4. Allow bag to stand 1 minute before handling.
Carefully open bag. Use spatula to remove cod and vegetables from bag.
5. Garnish with lemon wedge or squeeze lemon juice onto cod and serve.
Number of Servings: 2
Recipe submitted by SparkPeople user WW.JONI.
Nutritional Info Amount Per Serving
- Calories: 157.0
- Total Fat: 2.3 g
- Cholesterol: 0.0 mg
- Sodium: 54.6 mg
- Total Carbs: 8.3 g
- Dietary Fiber: 3.0 g
- Protein: 26.9 g
Member Reviews