Try this Baked Tilapia with Quinoa and Garlicky Green Beans recipe, or contribute your own.
Suggest a better descriptionPreheat oven to 350°F degrees. Line a baking pan with aluminum foil coated with cooking spray. Season skinless fillet with salt and pepper and optional herbs or lemon slices, cover loosely with foil to avoid drying, and bake for 10-20 minutes ? until fillet is cooked through and flakes easily with a fork.
Meanwhile, in a small skillet, heat oil over medium-high heat; add garlic and cook, stirring, until lightly browned. Add green beans; sauté until tender. Serve with quinoa and fresh lemon.
Swaps
Opt for flounder, kale and brown rice instead.
Flavor Boosts
Fresh lemon zest and juice, minced red onion, chopped shallots and/or fresh thyme
Restaurant Tip
Ask for your fish broiled, and season it with lemon juice, salt and pepper. Quinoa is an uncommon grain — if they don’t have it, ask for brown rice, barley or a baked potato.
View line-by-line Nutrition Insights™: Discover which ingredients contribute the calories/sodium/etc.
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Serving Size: 1 Serving (355g) | ||
Recipe Makes: 1 Servings | ||
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Calories: 463 | ||
Calories from Fat: 74 (16%) | ||
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Amt Per Serving | % DV | |
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Total Fat 8.2g | 11 % | |
Saturated Fat 1g | 5 % | |
Monounsaturated Fat 2.7g | ||
Polyunsanturated Fat 3.9g | ||
Cholesterol 0mg | 0 % | |
Sodium 12.5mg | 0 % | |
Potassium 886.5mg | 23 % | |
Total Carbohydrate 82.7g | 24 % | |
Dietary Fiber 12.6g | 50 % | |
Sugars, other 70.1g | ||
Protein 18.1g | 26 % | |
Powered by: USDA Nutrition Database Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition. |
Calories per serving: 463
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