Tilapia and Broccoli
Nutritional Info
- Servings Per Recipe: 2
- Amount Per Serving
- Calories: 315.5
- Total Fat: 4.0 g
- Cholesterol: 56.3 mg
- Sodium: 887.0 mg
- Total Carbs: 37.5 g
- Dietary Fiber: 8.0 g
- Protein: 35.7 g
View full nutritional breakdown of Tilapia and Broccoli calories by ingredient
Introduction
yummy, low fat, all-in-one dish! yummy, low fat, all-in-one dish!Number of Servings: 2
Ingredients
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2 servings Uncle Ben's Instant brown rice.
2 4 oz. Tilapia fillets
.5 cup lemon juice
1 cup chicken broth
.5 bag frozen broccoli
garlic salt
Directions
Prepare rice according to package directions, only subsitute broth for water. Pour lemon juice into glass baking dish and put in the fish fillets, sprinkle with garlic salt. Put in a 350 degree oven for about 7 min. depending on oven. Put frozen broccoli in microwave, sprinkled with garlic salt and 1/4 cup water for 8 min.
All three items should be done at about the same time. Put a bed of rice on a large dinner plate, surround with broccoli. Place the baked tilapia on the middle of the rice. voila, a beautiful, yummy dinner. Serves two.
Number of Servings: 2
Recipe submitted by SparkPeople user SUMMERTYME29.
All three items should be done at about the same time. Put a bed of rice on a large dinner plate, surround with broccoli. Place the baked tilapia on the middle of the rice. voila, a beautiful, yummy dinner. Serves two.
Number of Servings: 2
Recipe submitted by SparkPeople user SUMMERTYME29.