Smothered Tilapia Recipe

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Ingredients:

Serving

1 lb tilapia fillet, thawed if necessary
1 tbsp butter
salt and pepper
4 -5 roma tomatoes, chopped
2 -3 green onions, chopped
1 tbsp chopped fresh basil leaf
1 tsp olive oil
2/3 cup shredded monterey jack cheese

Directions:

Preheat oven to 450°.
Place fish fillets on a lightly greased shallow pan.
Sprinkle fish with salt and pepper.
Dot with butter.
In a bowl, combine tomato, onion, basil, olive oil, salt and pepper to taste. (This should resemble bruschetta topping in consistency and taste.)
Spoon over fish.
Bake fish for about 8-10 minutes, or until it flakes easily when tested with a fork.
Turn off oven.
Sprinkle fish with cheese and return to oven just to melt the cheese.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	306.79 Kcal (1284 kJ)
Calories from fat	163.47 Kcal
		% Daily Value*
Total Fat	18.16g	28%
Cholesterol	99.59mg	33%
Sodium	276.4mg	12%
Potassium	554.53mg	12%
Total Carbs	3.66g	1%
Sugars	2.86g	11%
Dietary Fiber	0.86g	3%
Protein	33.01g	66%
Vitamin C	10.9mg	18%
Vitamin A	0.4mg	14%
Iron	1.2mg	7%
Calcium	321.5mg	32%

Amount Per 100 g
Calories	130.22 Kcal (545 kJ)
Calories from fat	69.39 Kcal
		% Daily Value*
Total Fat	7.71g	28%
Cholesterol	42.27mg	33%
Sodium	117.32mg	12%
Potassium	235.38mg	12%
Total Carbs	1.55g	1%
Sugars	1.22g	11%
Dietary Fiber	0.37g	3%
Protein	14.01g	66%
Vitamin C	4.6mg	18%
Vitamin A	0.2mg	14%
Iron	0.5mg	7%
Calcium	136.4mg	32%

* 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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