Nutrition Facts

4 servings per recipe
Serving size (299g)
Amount per serving
Calories
260
% Daily Value*
Total Fat 3g 4%
    Saturated Fat 0.5g 3%
    Trans Fat 0g  
Cholesterol 55mg 18%
Sodium 115mg
5%
Total Carbohydrate 34g 12%
    Dietary Fiber 1g 4%
    Total Sugars 9g  
Includes 0g Added Sugars
0%
Protein 25g  
Vitamin D 4mcg 20%
Calcium 32mg 2%
Iron 2mg 10%
Potassium 521mg 10%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
http://www.onieproject.org/recipes/entree/sweet-spicy-baked-tilapia/
Quick fish recipes: Sweet & Spicy Baked Tilapia from ONIE
Sweet & Spicy Baked Tilapia

Servings:

4

Time:

30 minutes

Ingredients

  • Non-stick cooking spray
  • 4 (4 oz) tilapia filets
  • 1 tsp garlic powder
  • 1/4 tsp pepper
  • 2 cups instant white rice
  • 1/4 cup minced fresh cilantro
  • 1 (8 oz) can crushed pineapple in juice, drained
  • 1 tomato, diced
  • 2 tsp chili paste
  • 1 lime, juiced

Preparation

  1. Preheat oven to 375°F. Line baking sheet with aluminum foil & coat with cooking spray.
  2. Season tilapia with garlic & pepper. Place on baking sheet & bake 12-15 minutes or until fish flakes easily with a fork.
  3. Meanwhile, prepare rice according to package directions. Fluff with fork, add cilantro & set aside.
  4. In a small bowl, mix pineapple, tomato, chili paste & lime juice.
  5. Serve fish over rice & top with sweet & spicy sauce.

Tips

Instead of salt, use herbs & spices to add flavor!