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Recipes

Tilapia with Brown Rice

Cook Time
25 minutes
Serves
1
Calories
478
Protein
24g
Total Fat
18g
Saturated Fat
3.3g
Carbohydrates
52g
Dietary Fiber
6g

Ingredients

  • 3 oz tilapia
  • 1 cup brown rice
  • 2 cups spinach
  • 1/4 cup peppers
  • 2 tbsp low-fat dressing
  • 1/2 tbsp lime juice
  • 1/8 tsp onion powder
  • 1/8 tsp black pepper

Preparation

  1. Preheat oven to 425 degrees.
  2. Place tilapia in a 11x17-inch cooking dish coated with cooking spray.
  3. Combine 1/2 tbsp of lime juice, 1/8 tbsp of onion powder and 1/8 tbsp of black pepper into a bowl and spread onto the fish.
  4. Drizzle fish with extra virgin olive oil.
  5. Bake for 20 minutes or until fish flakes easily when tested with a fork.
  6. Sprinkle with parsley.
  7. Cook rice according to package directions.
  8. Combine spinach, peppers and low-fat dressing for a side salad.

Tags: Dinner, Cooking, Recipes, Food

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