Quick and Healthy Baked Tilapia
List of Ingredients
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4 (4 ounce) fillets tilapia
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¼ teaspoon seafood seasoning (such as Old Bay®)
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2 teaspoons butter
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1 clove garlic, minced
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1 lemon, sliced
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1 (16 ounce) package frozen cauliflower with broccoli and red pepper
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salt and ground black pepper to taste
Step-by-Step Instructions
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Preheat the oven to 375°F (190°C) and lightly grease a 9x13-inch baking dish.
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Arrange the tilapia fillets in the prepared dish and season with seafood seasoning. In a small bowl, melt butter with garlic in the microwave for about 30 seconds on medium heat, then pour the mixture over the fish. Place one or two slices of lemon on each fillet. Scatter the frozen mixed vegetables around the fish, and season lightly with salt and pepper. Cover the dish with aluminum foil.
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Bake for 25 to 30 minutes, until the vegetables are tender and the fish easily flakes with a fork.
Note from the Editor:
This dish is a lighter, healthier take on Easy Baked Tilapia.
Nutritional Information (per serving)
| 172 | Calories |
| 4g | Fat |
| 8g | Carbs |
| 25g | Protein |
| Nutrition Facts | |
|---|---|
| Servings Per Recipe 4 | |
| Calories 172 | |
| % Daily Value * | |
| Total Fat 4g | 5% |
| Saturated Fat 2g | 8% |
| Cholesterol 47mg | 16% |
| Sodium 186mg | 8% |
| Total Carbohydrate 8g | 3% |
| Dietary Fiber 3g | 10% |
| Protein 25g | 50% |
| Vitamin C 62mg | 68% |
| Calcium 83mg | 6% |
| Iron 1mg | 5% |
| Potassium 510mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.
(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.
Evaluation :
5/5