Lemon Pepper Baked Tilapia w/ Steamed Veggies
Nutritional Info
- Servings Per Recipe: 1
- Amount Per Serving
- Calories: 367.0
- Total Fat: 8.9 g
- Cholesterol: 137.1 mg
- Sodium: 282.9 mg
- Total Carbs: 4.5 g
- Dietary Fiber: 1.5 g
- Protein: 70.8 g
View full nutritional breakdown of Lemon Pepper Baked Tilapia w/ Steamed Veggies calories by ingredient
Introduction
Simple One person meal for those who are on an individual (fish only) fast Simple One person meal for those who are on an individual (fish only) fastNumber of Servings: 1
Ingredients
-
One filet of Tilapia (they tend to be very large)
(palmful) of Mrs. Dash Lemon Pepper Seasoning Blend
PAM No Stick Cooking Spray
Handful of sliced and/or diced mushrooms, green peppers
1 cup of fresh spinach
Water
Tips
Can be duplicated to fit any amount of persons.
Directions
Preheat Oven to 350 degrees
Spray one good spray in an aluminum pan (for fish)
Season thawed Tilapia filet with Mrs. Dash Lemon Pepper Seasoning Blend
Place fish in pan put in oven for 10-15 minutes. (fish is done when opaque white and flaky)
Next slice up mushrooms, and green peppers.
Spray small frying pan with PAM No Stick Cooking Spray and put enough water in pan to cover the bottom
Turn fire or stove on medium to high heat wait for water to boil.
Carefully place sliced veggies in water season lightly with lemon pepper blend put top on frying pan for about 2-3 minutes.
Turn heat off, place spinach in the frying pan and fold into cooked veggies (let the spinach wilt and soak up some of the seasoning)
Plate cooked Tilapia and cooked veggies. Enjoy!
Serving Size: Makes 1 entree serving
Number of Servings: 1
Recipe submitted by SparkPeople user QUEENNESHELLE.
Spray one good spray in an aluminum pan (for fish)
Season thawed Tilapia filet with Mrs. Dash Lemon Pepper Seasoning Blend
Place fish in pan put in oven for 10-15 minutes. (fish is done when opaque white and flaky)
Next slice up mushrooms, and green peppers.
Spray small frying pan with PAM No Stick Cooking Spray and put enough water in pan to cover the bottom
Turn fire or stove on medium to high heat wait for water to boil.
Carefully place sliced veggies in water season lightly with lemon pepper blend put top on frying pan for about 2-3 minutes.
Turn heat off, place spinach in the frying pan and fold into cooked veggies (let the spinach wilt and soak up some of the seasoning)
Plate cooked Tilapia and cooked veggies. Enjoy!
Serving Size: Makes 1 entree serving
Number of Servings: 1
Recipe submitted by SparkPeople user QUEENNESHELLE.
