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Broccoli and Cheese Stuffed Tilapia Recipe

Broccoli and Cheese Stuffed Tilapia Recipe

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Ingredients:

Serving

4 tilapia fillets (or other fish such as sole or flounder, thawed)
1 cup broccoli (fresh or frozen, thawed and cut )
1 egg (beaten )
8 oz cream cheese (soft-style with chives and onion)
1/4 cup parmesan cheese (grated )
3 tbsp breadcrumbs
4 tbsp milk
4 tbsp white wine

Directions:

Preheat oven to 350 degrees.
Pat fish dry with paper towels, lay flat in a greased baking dish, and season with salt and lemon pepper or preferred seasoning to taste.
Combine half cream cheese (4 oz.) with broccoli, parmesan cheese, and bread crumbs, and egg. Spread on top of fish.
In small sauce pan over high heat, whisk remaining cream cheese (4 oz) with milk and wine. Once smooth (after 1-2 minutes), pour over fish.
Bake for 30-35 minutes.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	393.13 Kcal (1646 kJ)
Calories from fat	221.59 Kcal
		% Daily Value*
Total Fat	24.62g	38%
Cholesterol	167.1mg	56%
Sodium	391.83mg	16%
Potassium	633.78mg	13%
Total Carbs	8.79g	3%
Sugars	3.49g	14%
Dietary Fiber	1.89g	8%
Protein	32.86g	66%
Vitamin C	40.2mg	67%
Iron	2.1mg	12%
Calcium	190.7mg	19%

Amount Per 100 g
Calories	135.46 Kcal (567 kJ)
Calories from fat	76.35 Kcal
		% Daily Value*
Total Fat	8.48g	38%
Cholesterol	57.57mg	56%
Sodium	135.01mg	16%
Potassium	218.37mg	13%
Total Carbs	3.03g	3%
Sugars	1.2g	14%
Dietary Fiber	0.65g	8%
Protein	11.32g	66%
Vitamin C	13.9mg	67%
Iron	0.7mg	12%
Calcium	65.7mg	19%

* 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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