Baked Tilapia Recipe

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Baked Tilapia
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Ingredients:

Directions:

  1. Saute the celery, onions and bell pepper in butter until the vegetables soften.
  2. Add flour, salt, pepper, tarragon, basil, and milk, stirring until blended.
  3. Cook sauce until it thickens, stirring constantly.
  4. Lower the heat and add cheese, stirring until the cheese just melts. Do NOT boil the cheese or it will get stringy.
  5. Rinse the tilapia fillets in cold salted water, then drain and pat dry.
  6. Arrange the fish in a single layer in an oblong baking dish.
  7. Spoon the sauce over all.
  8. Bake at 425ºF for 8 to 10 minutes or until the fish flakes easily when tested with a fork.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 225 Kcal (942 kJ)
Calories from fat 80.91 Kcal
% Daily Value*
Total Fat 8.99g 14%
Cholesterol 75.55mg 25%
Sodium 312.25mg 13%
Potassium 426.82mg 9%
Total Carbs 7.08g 2%
Sugars 1.3g 5%
Dietary Fiber 1.25g 5%
Protein 29.87g 60%
Vitamin C 8.6mg 14%
Vitamin A 0.1mg 2%
Iron 1.5mg 8%
Calcium 225.6mg 23%
Amount Per 100 g
Calories 129.02 Kcal (540 kJ)
Calories from fat 46.4 Kcal
% Daily Value*
Total Fat 5.16g 14%
Cholesterol 43.32mg 25%
Sodium 179.05mg 13%
Potassium 244.75mg 9%
Total Carbs 4.06g 2%
Sugars 0.74g 5%
Dietary Fiber 0.72g 5%
Protein 17.13g 60%
Vitamin C 5mg 14%
Iron 0.8mg 8%
Calcium 129.4mg 23%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 5
    Points
  • 6
    PointsPlus

Good Points

  • saturated fat free

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