Garlic and Lemon Tilapia Recipe

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Ingredients

Count

Nutrition

217

Calories

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Ingredients:

Serving

16 oz cod
1 cup shredded carrots
1 cup sliced mushrooms
2 stalks celery , cut into 1/2 inch slices
1/2 cup roasted garlic , a1 marinade for seafood

Directions:

Place all ingredients in resealable plastic bad Seal bag; turn over several times to evenly coat fish and vegetables with the marinade. Refrigerate 30 mins to marinate
Preheat oven to 350F. Spoon fish and veggies evenly onto centers of four 18x12 inch sheets of heavy-duty foil. Brting up foil sides. Double fold top and ends to seal each packet, leaving room for heat circulation inside.
Place packets in a single layer in shallow baking pan.
Bake 15 mins. or until fish flakes easily with fork.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	217.11 Kcal (909 kJ)
Calories from fat	31.94 Kcal
		% Daily Value*
Total Fat	3.55g	5%
Cholesterol	53.27mg	18%
Sodium	462.94mg	19%
Potassium	636.53mg	14%
Total Carbs	26.27g	9%
Sugars	2.89g	12%
Dietary Fiber	5.32g	21%
Protein	21.42g	43%
Vitamin C	9.1mg	15%
Vitamin A	0.6mg	21%
Iron	1.9mg	11%
Calcium	48.6mg	5%

Amount Per 100 g
Calories	96.75 Kcal (405 kJ)
Calories from fat	14.23 Kcal
		% Daily Value*
Total Fat	1.58g	5%
Cholesterol	23.74mg	18%
Sodium	206.29mg	19%
Potassium	283.65mg	14%
Total Carbs	11.71g	9%
Sugars	1.29g	12%
Dietary Fiber	2.37g	21%
Protein	9.54g	43%
Vitamin C	4.1mg	15%
Vitamin A	0.3mg	21%
Iron	0.9mg	11%
Calcium	21.7mg	5%

* 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

< 200 kcals

Weightwatchers Points

3.8

Points
5

PointsPlus

Good Points

low fat,
saturated fat free

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