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Pan Seared Lemon Tilapia with Parmesan Pasta Recipe

Pan Seared Lemon Tilapia with Parmesan Pasta Recipe

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Pan Seared Lemon Tilapia with Parmesan Pasta

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Ingredients:

Serving

4 oz elbow macaroni
2 tbsp light olive oil
2 tilapia fillets
1 tbsp lemon juice
1/8 tsp dried oregano
1 pinch dried basil
1 pinch dried cilantro
1 pinch salt and ground black pepper
for the pasta
1 tbsp light olive oil
1/4 cup freshly grated parmesan cheese
1 tsp lemon juice
1 pinch garlic powder
1 pinch dried basil
1 pinch dried oregano
1 pinch dried cilantro (optional)
1 pinch salt and ground black pepper

Directions:

Bring a saucepan of lightly salted water to a boil over medium heat, stir in the macaroni, and return to a boil. Cook the macaroni uncovered, stirring occasionally, until it is cooked through but still firm to the bite, about 8 minutes. Drain well.
Meanwhile, heat 2 tablespoons of olive oil in a skillet over medium heat. Sprinkle both sides of the tilapia fillets with lemon juice, oregano, basil, cilantro, salt, and pepper, and lay the fillets in the heated skillet, making sure they don't touch. Sear the fillets for 2 to 4 minutes on each side, until the fish is golden brown on the outside, and opaque and flaky inside.
Return the hot, cooked macaroni to the saucepan, and stir in 1 tablespoon of olive oil to coat the pasta. Sprinkle on the Parmesan cheese, stir to mix, and stir in 1 teaspoon of lemon juice, the garlic powder, basil, oregano, cilantro, salt, and pepper. Divide the pasta between two plates, and top each with a tilapia fillet.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	566.14 Kcal (2370 kJ)
Calories from fat	252.96 Kcal
		% Daily Value*
Total Fat	28.11g	43%
Cholesterol	69mg	23%
Sodium	352.29mg	15%
Potassium	515.31mg	11%
Total Carbs	44.31g	15%
Sugars	2.16g	9%
Dietary Fiber	1.91g	8%
Protein	35.46g	71%
Vitamin C	4mg	7%
Iron	3.3mg	18%
Calcium	171.8mg	17%

Amount Per 100 g
Calories	260.02 Kcal (1089 kJ)
Calories from fat	116.18 Kcal
		% Daily Value*
Total Fat	12.91g	43%
Cholesterol	31.69mg	23%
Sodium	161.8mg	15%
Potassium	236.67mg	11%
Total Carbs	20.35g	15%
Sugars	0.99g	9%
Dietary Fiber	0.88g	8%
Protein	16.29g	71%
Vitamin C	1.9mg	7%
Iron	1.5mg	18%
Calcium	78.9mg	17%

* 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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