Directions:
- Take 4 Tilapia fillets ( fresh or frozen), place in the center of a 12 x18 sheet of reynolds wrap aluminum foil.
- Slice onions & peppers and place on top of fillets. Sprinkle with fresh or dried rosemary, drizzle honey & lemon over top and place 1 ice cube on top. Bring sides of foil up to meet in the middle and fold down, roll ends to seal.
- Bake at 350 degrees for 12-15 minutes, depending on how thick the fillets are. The ice cube will cause steam to help keep the fish or chicken tender. Be careful when removing from oven, I always place a cookie sheet under as I pull it from the oven.
- You can also do this with chicken and replace the lemon with orange. Enjoy.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 94.31 Kcal (395 kJ) | ||
| Calories from fat | 14.15 Kcal | ||
| % Daily Value* | |||
| Total Fat | 1.57g | 2% | |
|---|---|---|---|
| Cholesterol | 38.67mg | 13% | |
| Sodium | 42.73mg | 2% | |
| Potassium | 319.91mg | 7% | |
| Total Carbs | 4.58g | 2% | |
| Sugars | 2.5g | 10% | |
| Dietary Fiber | 1.21g | 5% | |
| Protein | 15.76g | 32% | |
| Vitamin C | 46mg | 77% | |
| Vitamin A | 1mg | 33% | |
| Iron | 17.7mg | 98% | |
| Calcium | 17.8mg | 2% | |
| Amount Per 100 g | |||
| Calories | 60.81 Kcal (255 kJ) | ||
| Calories from fat | 9.12 Kcal | ||
| % Daily Value* | |||
| Total Fat | 1.01g | 2% | |
|---|---|---|---|
| Cholesterol | 24.93mg | 13% | |
| Sodium | 27.55mg | 2% | |
| Potassium | 206.27mg | 7% | |
| Total Carbs | 2.95g | 2% | |
| Sugars | 1.61g | 10% | |
| Dietary Fiber | 0.78g | 5% | |
| Protein | 10.16g | 32% | |
| Vitamin C | 29.6mg | 77% | |
| Vitamin A | 0.6mg | 33% | |
| Iron | 11.4mg | 98% | |
| Calcium | 11.5mg | 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.
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