Tilapia w/ tomatoes and string beans over rice

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Nutritional Info
  • Servings Per Recipe: 3
  • 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

View full nutritional breakdown of Tilapia w/ tomatoes and string beans over rice calories by ingredient
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Introduction

Quick and easy!
This is a tasty dish. It has 462.5 calories and 8.4 g of fat per serving for the entire meal, which isnt bad!
Quick and easy!
This is a tasty dish. It has 462.5 calories and 8.4 g of fat per serving for the entire meal, which isnt bad!

Number of Servings: 3

Ingredients

    3 Tilapia Fillets
    3 C of Fresh or Frozen string beans
    3 cups of white rice
    Cooking Spray
    3 tbs Kraft Tuscan House Italian dressing
    1 C of stewed tomatoes
    1 C sliced green pepper
    1 C sliced red pepper
    1 medium yellow pepper cut into approx (10 strips)
    3 cloves of garlic minced
    1 C of sliced onions
    1 tbs of garlic powder
    1 tsp of onion powder
    2 tsp of black pepper
    Salt to taste



Directions

* 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.

TAGS:  Fish | Dinner | Fish Dinner |

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