Tilapia w/ tomatoes and string beans over rice
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 3
Ingredients
3 Tilapia Fillets3 C of Fresh or Frozen string beans3 cups of white rice Cooking Spray3 tbs Kraft Tuscan House Italian dressing1 C of stewed tomatoes1 C sliced green pepper1 C sliced red pepper1 medium yellow pepper cut into approx (10 strips)3 cloves of garlic minced1 C of sliced onions1 tbs of garlic powder1 tsp of onion powder2 tsp of black pepperSalt to taste
* Cook rice as you would normally do
1) Wash and season tilapia and set aside
2) Cut up vegetables- onion, peppers and mince garlic
3) Spray pan and saute string beans and garlic together until string beans are tender but firm
4) Remove from pan
5) Saute onion and peppers until tender remove from pan
6) Put the 3 tbs of Kraft Tuscan House Italian dressing into the pan add tilapia fillets cooking for about 4-5 minutes on each side, cover the pan
7) Add in the garlic,string beans, onions, peppers and stewed tomatoes and simmer on low to medium heat for about 6-7 minutes.
8) Serve over rice
Makes 3 servings
* substitute brown rice and save 32 calories)
Number of Servings: 3
Recipe submitted by SparkPeople user MISSKEEL.
1) Wash and season tilapia and set aside
2) Cut up vegetables- onion, peppers and mince garlic
3) Spray pan and saute string beans and garlic together until string beans are tender but firm
4) Remove from pan
5) Saute onion and peppers until tender remove from pan
6) Put the 3 tbs of Kraft Tuscan House Italian dressing into the pan add tilapia fillets cooking for about 4-5 minutes on each side, cover the pan
7) Add in the garlic,string beans, onions, peppers and stewed tomatoes and simmer on low to medium heat for about 6-7 minutes.
8) Serve over rice
Makes 3 servings
* substitute brown rice and save 32 calories)
Number of Servings: 3
Recipe submitted by SparkPeople user MISSKEEL.
Nutritional Info Amount Per Serving
- Calories: 462.5
- Total Fat: 8.4 g
- Cholesterol: 41.2 mg
- Sodium: 413.2 mg
- Total Carbs: 73.5 g
- Dietary Fiber: 8.2 g
- Protein: 25.1 g
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