Directions:
- Preheat oven to 400°.
- In a small bowl, mix the spinach, 1/2 C cheddar cheese, 1/4 C bread crumbs, egg, onions and garlic powder.
- Spread the mixture into the bottom of a 9-inch square or 7x11-inch baking dish.
- Arrange the tilapia on top of the spinach and season with tarragon, parsley, salt and pepper.
- Top with the remaining cheddar cheese and bread crumbs.
- Cover and bake 15-20 minutes, or until fish flakes easily with a fork.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 279.69 Kcal (1171 kJ) | ||
| Calories from fat | 130.73 Kcal | ||
| % Daily Value* | |||
| Total Fat | 14.53g | 22% | |
|---|---|---|---|
| Cholesterol | 132.26mg | 44% | |
| Sodium | 322mg | 13% | |
| Potassium | 418.57mg | 9% | |
| Total Carbs | 4.49g | 1% | |
| Sugars | 0.85g | 3% | |
| Dietary Fiber | 0.45g | 2% | |
| Protein | 33.07g | 66% | |
| Vitamin C | 0.5mg | 1% | |
| Vitamin A | 0.1mg | 2% | |
| Iron | 2mg | 11% | |
| Calcium | 271.6mg | 27% | |
| Amount Per 100 g | |||
| Calories | 150.84 Kcal (632 kJ) | ||
| Calories from fat | 70.5 Kcal | ||
| % Daily Value* | |||
| Total Fat | 7.83g | 22% | |
|---|---|---|---|
| Cholesterol | 71.33mg | 44% | |
| Sodium | 173.66mg | 13% | |
| Potassium | 225.74mg | 9% | |
| Total Carbs | 2.42g | 1% | |
| Sugars | 0.46g | 3% | |
| Dietary Fiber | 0.24g | 2% | |
| Protein | 17.84g | 66% | |
| Vitamin C | 0.3mg | 1% | |
| Iron | 1.1mg | 11% | |
| Calcium | 146.5mg | 27% | |
* 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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