Tilapia With Cannellini Beans and Spinach Recipe

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Tilapia With Cannellini Beans and Spinach
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Ingredients
18
Count
Nutrition
943
Calories
Total time
30
Minutes
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Ingredients:

Directions:

  1. Preheat oven to 425 degrees Fahrenheit.
  2. Pat the fish dry and season with salt and pepper. Dust with flour and shake off the excess. Sauté the fillets in olive oil for one minute on each side. Be careful not to burn the roux that is being created in the bottom of your skillet, as you will be using this next. Lay the fillets in a single layer, overlapping slightly, and set aside in a baking dish.
  3. Add the butter to the pan and melt; sauté the garlic, being careful not to burn the butter and garlic. Add the wine and the chicken broth, and bring to a low boil. Once boiling, stir in the lemon juice, zest from 1 lemon, cannellini beans, and red pepper flakes.
  4. Top the fish with the cannellini bean mixture and bake for 10 -12 minutes.
  5. While fish and beans are baking, sauté spinach in the same pan until wilted. (I sauté a little garlic in butter and add a pinch of red pepper flakes before sautéing the spinach.)
  6. In a separate pot, bring the chicken broth to a a boil. Add salt to taste, zest from 1 lemon, red pepper flakes, and couscous. Cover with a lid, turn the heat off, and let sit till ready to serve. When ready to serve, fluff with fork. If needed, add more hot chicken broth.
  7. Plate the fish and bean mixture on top of the couscous and spinach and serve with lemon slices.
  8. YUMMY!
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 943.18 Kcal (3949 kJ)
Calories from fat 384 Kcal
% Daily Value*
Total Fat 42.67g 66%
Cholesterol 177.01mg 59%
Sodium 1360.59mg 57%
Potassium 1133.86mg 24%
Total Carbs 76.54g 26%
Sugars 1.66g 7%
Dietary Fiber 7.46g 30%
Protein 58.99g 118%
Vitamin C 39.1mg 65%
Vitamin A 0.3mg 9%
Iron 5mg 28%
Calcium 144.3mg 14%
Amount Per 100 g
Calories 147.14 Kcal (616 kJ)
Calories from fat 59.9 Kcal
% Daily Value*
Total Fat 6.66g 66%
Cholesterol 27.61mg 59%
Sodium 212.25mg 57%
Potassium 176.88mg 24%
Total Carbs 11.94g 26%
Sugars 0.26g 7%
Dietary Fiber 1.16g 30%
Protein 9.2g 118%
Vitamin C 6.1mg 65%
Iron 0.8mg 28%
Calcium 22.5mg 14%

* 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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Recipe Tags

Weightwatchers Points

  • 21.6
    Points
  • 24
    PointsPlus

Good Points

  • saturated fat free,
  • sugar free

Bad Points

  • High in Sodium

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