Directions:
- Preheat oven to 400°.
- In a small bowl, mix the spinach, 1/2 the cheddar cheese, egg, onions and garlic powder.
- Spread the mixture into the bottom of a 9-inch square baking dish.
- Arrange the tilapia on top of the spinach and season with tarragon, parsley, salt and pepper.
- Top with the remaining cheddar cheese
- Cover and bake 15-20 minutes, or until fish flakes easily with a fork.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 1098.4 Kcal (4599 kJ) | ||
| Calories from fat | 566.5 Kcal | ||
| % Daily Value* | |||
| Total Fat | 62.94g | 97% | |
|---|---|---|---|
| Cholesterol | 348.71mg | 116% | |
| Sodium | 1511.25mg | 63% | |
| Potassium | 2476.19mg | 53% | |
| Total Carbs | 12.97g | 4% | |
| Sugars | 1.92g | 8% | |
| Dietary Fiber | 4.71g | 19% | |
| Protein | 123.47g | 247% | |
| Vitamin C | 63.9mg | 106% | |
| Iron | 12mg | 66% | |
| Calcium | 1486.7mg | 149% | |
| Amount Per 100 g | |||
| Calories | 136.95 Kcal (573 kJ) | ||
| Calories from fat | 70.63 Kcal | ||
| % Daily Value* | |||
| Total Fat | 7.85g | 97% | |
|---|---|---|---|
| Cholesterol | 43.48mg | 116% | |
| Sodium | 188.43mg | 63% | |
| Potassium | 308.74mg | 53% | |
| Total Carbs | 1.62g | 4% | |
| Sugars | 0.24g | 8% | |
| Dietary Fiber | 0.59g | 19% | |
| Protein | 15.39g | 247% | |
| Vitamin C | 8mg | 106% | |
| Iron | 1.5mg | 66% | |
| Calcium | 185.4mg | 149% | |
* 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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