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    • Baked Tilapia with Vegetables

    Mark Sharron
    Easy
    20 minutes
    2
    Amount Per Serving: Calories 343; Fat 17g; Carbs 12g; Sugars 4g; Fibre 3g; Protein 37g; Sodium 1.48g
    This is a basic baked fish dish. It is fast and healthy and is sure to please. It goes especially well with a side of baked potatoes and a salad. Add a bottle of wine and you've got a great meal for a chilly night.
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    Ingredients

    • 4 tilapia fillets, about 6oz each
    • 3 cups broccoli florets
    • 1 1/2 cups carrots, thinly sliced
    • 1 yellow squash, sliced
    • 4 tablespoons olive oil
    • 2 tablespoons lemon juice
    • 1 tablespoon garlic minced
    • 1 tablespoon fresh parsley
    • 1 ½ teaspoons dried parsley
    • 1/4 teaspoon dried red pepper flakes
    • 1/4 teaspoon onion powder
    • Salt & pepper to taste

    Method

    • Preheat the oven to 425 degrees.
    • Spray a 9x13 baking pan with cooking spray.
    • Rinse tilapia and pat dry with paper towels.
    • In a small bowl, mix the oil, lemon juice, and garlic.
    • Rinse and drain broccoli and carrots.
    • Toss florets and slice them into 1-inch pieces.
    • Combine broccoli, carrots, and squash in a large bowl. Sprinkle with salt, pepper, and dried herbs.
    • Add prepared broccoli mixture to the prepared pan.
    • Place the fish on the vegetables. Brush with garlic mixture and sprinkle with salt, pepper, and dried herbs.
    • Bake for 18 – 20 minutes, or until the fish flakes easily with a fork. Flip fish over halfway through the baking time.
    • Squeeze lemon juice over the fish before serving.
    • Serving Suggestions: Serve immediately with quinoa, rice, pasta, or baked potatoes.

    Frozen Tilapia Products

    • Tilapia Fillets 1KG