Tilapia with Vegetables
Nutritional Info
- Servings Per Recipe: 2
- 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
View full nutritional breakdown of Tilapia with Vegetables calories by ingredient
Introduction
This is made in a Ziploc Zip and Steam bag. Zip and Steam is my new favorite!! This is made in a Ziploc Zip and Steam bag. Zip and Steam is my new favorite!!Number of Servings: 2
Ingredients
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10 oz Tilapia or Cod Fillet
1 1/4 cp Broccoli Florettes
1 cup Shredded Carrots
Directions
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.