Coconut and Vegetable Baked Tilapia #RSC Recipe

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Coconut and Vegetable Baked Tilapia #RSC
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Ingredients
15
Count
Nutrition
93
Calories
Total time
30
Minutes
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Ingredients:

Directions:

  1. In a 9-by-13-inch baking pan line with foil large enough to cover entire meal to enclosed, spay with Canola oil.
  2. Place slab onto foil and apply salt and pepper evenly over all 4 slabs.
  3. Prepare Garnishment: (place on the side until meal is finish cooking, store in fridge). Zest 1tbs. of lemon. 1 tbs. Minced cilantro. 4 lemon wheels with a slit from the middle of lemon cut through to one end, so you can twist lemon and place as garnish.
  4. Preheat the oven to 425 degrees F.
  5. Cut carrots,Red bell pepper, Maui onion, zucchini Julian style and mix all veggies evenly in a bowl and place on the side until requested.
  6. Cut half the lemon into wheels thinly sliced, 1/2 lemon should cut at least 12 slices of wheels set a side at least 4 lemon wheels for garnishment.
  7. Squeeze the other half of the lemon juice into blender and combine the coconut milk, 1/2 cup cilantro, ginger, honey, and garlic, in a blender and pulse until fairly smooth. Place 2 lemon wheel on each slab of tilapia and spread evenly cut veggies covering tilapia; continue with pouring the liquid mixture over the fish evenly, wrap meal into the pan enclosing foil to cover entire meal. Bake until the fish is just opaque in the center, about 15-20 minutes. Before serving remove both lemon on each tilapia and place hot on either a bed of salad for a healthier meal or on a bed of rice, pasta does wonders if adding the juices from the pan. On whatever you choose to place your meal on top place veggies from pan and then place tilapia onto veggies add garnishment in order with minced cilantro zest of lemon and twist one lemon on each tilapia sever while hot or cold either which way enjoy this healthy meal with friends or family.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 92.88 Kcal (389 kJ)
Calories from fat 47.72 Kcal
% Daily Value*
Total Fat 5.3g 8%
Cholesterol 11.81mg 4%
Sodium 114.49mg 5%
Potassium 246.49mg 5%
Total Carbs 6.94g 2%
Sugars 3.47g 14%
Dietary Fiber 1.77g 7%
Protein 5.68g 11%
Vitamin C 28.8mg 48%
Vitamin A 0.6mg 20%
Iron 9.2mg 51%
Calcium 20.8mg 2%
Amount Per 100 g
Calories 81.71 Kcal (342 kJ)
Calories from fat 41.98 Kcal
% Daily Value*
Total Fat 4.66g 8%
Cholesterol 10.39mg 4%
Sodium 100.72mg 5%
Potassium 216.84mg 5%
Total Carbs 6.11g 2%
Sugars 3.05g 14%
Dietary Fiber 1.56g 7%
Protein 5g 11%
Vitamin C 25.3mg 48%
Vitamin A 0.5mg 20%
Iron 8.1mg 51%
Calcium 18.3mg 2%

* 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

  • 1.9
    Points
  • 2
    PointsPlus

Good Points

  • saturated fat free,
  • low sodium,
  • low cholesterol

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