Herbed Tilapia


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Nutritional Info
  • Servings Per Recipe: 4
  • 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

View full nutritional breakdown of Herbed Tilapia calories by ingredient
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Introduction

A great economical Fish main dish that is easy
and fast. I find this is a good change from the
ordinary.
A great economical Fish main dish that is easy
and fast. I find this is a good change from the
ordinary.

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

Directions

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.

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