Fish

Tilapia Rice and Broccoli Dinner is for Dinner.

Tilapia Rice and Broccoli Dinner takes several minutes to prepare.

Tilapia Rice and Broccoli Dinner takes several minutes to cook.

Tilapia Rice and Broccoli Dinner makes 2 servings.

The ingredients for Tilapia Rice and Broccoli Dinner are:

2- 4 oz. Tilapia Fillets
1.5 Tbs. lemon juice
1 Tbs. butter
1 bay leaf
.5 tsp. dried parsley
.5. tsp. red pepper flakes
.5 tsp. garlic powder
.5 tsp. onion powder
1 bag Birds Eye Steam Fresh Broccoli Cuts(1 cup per serv.)
1 bag Knorr Rice Sides, Herb & Butter(1 cup, prepared, per serv.)

Here is how you make Tilapia Rice and Broccoli Dinner:

Preheat oven to 375saute butter, lemon juice, garlic pwder, onion powder, bay leaf, parsley, & red pepper flakes for about 2 minutes.Spray baking dish with non-stick cooking spray of your choicePlace Tilapia in baking dish and pour sauce over. Remove Bay leaf so it will not burn in oven.Bake for about 30 on 375 or until fish is white and flakes with forkWhile fish is baking prepare Rice & Broccoli as directions on packet suggest.Number of Servings: 2Recipe submitted by SparkPeople user KHEILAB.

The nutritional information for Tilapia Rice and Broccoli Dinner is:

• Servings Per Recipe: 2
• Amount Per Serving
• Calories: 328.0

• Total Fat: 9.2 g
• Cholesterol: 75.3 mg
• Sodium: 494.3 mg
• Total Carbs: 27.7 g
• Dietary Fiber: 0.4 g
• Protein: 25.4 g