Fish

Healthier Broccoli and Tilapia Bake is for Dinner.

Healthier Broccoli and Tilapia Bake takes 25 minutes to prepare.

Healthier Broccoli and Tilapia Bake takes 20 minutes to cook.

Healthier Broccoli and Tilapia Bake makes 5 servings.

The ingredients for Healthier Broccoli and Tilapia Bake are:

Tilapia filet, 16 oz
Brown Rice, medium grain, 1.5 cup
Broccoli, frozen, 1.5 package (10 oz)
Onions, raw, .5 cup, chopped
Garlic, 1 clove
Mushrooms, fresh, 2 cup, pieces or slices
Water, tap, 1 cup (8 fl oz)
Soy Flour, 1 tbsp
8th Continent Original Light Soymilk, 4 oz
Parmesan Cheese, grated, .25 cup
Kraft 2% Shredded Cheddar Cheese, 0.5 cup
French Fried Onions, 8 tbsp

Here is how you make Healthier Broccoli and Tilapia Bake:

Marinate 5 defrosted tilapia filets in bowl of roasted garlic and herb seasoning and lemon juice and place in the refrigerator for 15 minutes. To make healthier cream soup, spray a heated saucepan with Pam cooking spray and saut? 1/2 a cup of chopped onions, 1 crushed garlic clove, and 2 cups of mushrooms. Meanwhile, beat 1 cup of water with 1 tablespoon of soy flour until the consistency resembles a heavy cream, adding more flour if needed. Add mixture slowly to saucepot so mixture doesn?t get lumpy. Keep stirring and add mustard and pepper to desired taste. This is where I add my own little twist to this recipe. Blend in ? cup of light soymilk, ? cup of Parmesan cheese, and pepper to taste; mixing until smoothCombine 1-1/2 cup of rice with 5 cups of broccoli in a 13x9 inch casserole dish. Remove fish from refrigerator and place over rice and broccoli. Pour soup mixture evenly over the fish. Sprinkle ? cup shredded cheese and ? cup of finely crushed French-fried onions evenly over the dish. I added the onions to give the dish a flavorful crunch. Place dish inside preheated oven and set timer for 20-25 minutes. Number of Servings: 5Recipe submitted by SparkPeople user GETTINGBUFF2.

The nutritional information for Healthier Broccoli and Tilapia Bake is:

• Servings Per Recipe: 5
• Amount Per Serving
• Calories: 289.7

• Total Fat: 9.3 g
• Cholesterol: 56.0 mg
• Sodium: 315.3 mg
• Total Carbs: 24.1 g
• Dietary Fiber: 4.5 g
• Protein: 29.3 g

The dietary needs meet for Healthier Broccoli and Tilapia Bake is Vegetarian