Directions:
- Preheat oven to 400°F Coat 13x9x2 inch baking dish with non-stick vegetable-oil cooking spray.
- Cut carrot into 3x3/8 inch strips; reserve. Chop 1 tablespoon feathery fennel tops; reserve. Cut fennel and red pepper into 3x3/8 inch strips.
- Heat 1 tablespoon butter in large skillet over medium heat. Add carrot, fennel and red pepper. Reduce heat to low; sauté 8 minutes until crisp-tender.
- Combine remaining butter, lemon rind, salt, pepper, and reserved chopped fennel tops. Set aside.
- Cut tilapia fillets in half lengthwise. Place, skin side up, on work surface. Divide vegetable mixture evenly among fillets, placing 1 1/2 inches down from thick end.
- Starting at thick end, roll fillets up jelly-roll fashion. Place, seam-side down, in prepared baking dish. Cover pan with aluminum foil.
- Bake in preheated hot oven for 15 minutes. Remove foil. Spread fennel butter over fish. Bake, uncovered, until fish is cooked through, about 1 minute.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 186.88 Kcal (782 kJ) | ||
| Calories from fat | 73.66 Kcal | ||
| % Daily Value* | |||
| Total Fat | 8.18g | 13% | |
|---|---|---|---|
| Cholesterol | 75.99mg | 25% | |
| Sodium | 234.6mg | 10% | |
| Potassium | 555.72mg | 12% | |
| Total Carbs | 5.25g | 2% | |
| Sugars | 1.67g | 7% | |
| Dietary Fiber | 1.66g | 7% | |
| Protein | 24.01g | 48% | |
| Vitamin C | 23.5mg | 39% | |
| Vitamin A | 0.2mg | 7% | |
| Iron | 1.5mg | 8% | |
| Calcium | 34.7mg | 3% | |
| Amount Per 100 g | |||
| Calories | 101.48 Kcal (425 kJ) | ||
| Calories from fat | 40 Kcal | ||
| % Daily Value* | |||
| Total Fat | 4.44g | 13% | |
|---|---|---|---|
| Cholesterol | 41.26mg | 25% | |
| Sodium | 127.39mg | 10% | |
| Potassium | 301.76mg | 12% | |
| Total Carbs | 2.85g | 2% | |
| Sugars | 0.9g | 7% | |
| Dietary Fiber | 0.9g | 7% | |
| Protein | 13.04g | 48% | |
| Vitamin C | 12.8mg | 39% | |
| Vitamin A | 0.1mg | 7% | |
| Iron | 0.8mg | 8% | |
| Calcium | 18.8mg | 3% | |
* 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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