STEROID
01-31-2012, 12:21 AM
Baked Tilapia with Garlic and Herb
My wife recently found this one for me.
http://img826.imageshack.us/img826/7554/99797788.jpg (http://bodybuilderselite.com/bbelite/redirect-to/?redirect=http%3A%2F%2Fimg826.imageshack.us%2Fimg8 26%2F7554%2F99797788.jpg)
Servings: 4
Total Time: 12 minutes
Ingredients
4 Tbsp. Mrs. Dash Garlic & Herb Seasoning Blend
4 6 oz. tilapia fillets
8 oz. frozen chopped spinach, drained, patted dry
1/2 cup Spanish onion, chopped into 1/4 inch dices
3 Tbsp. xtra virgin olive oil
Directions
1. Preheat oven to 375 degrees
2. Rub tilapia fillets with 1 1/2 Tbsp. olive oil. Toss remaining olive oil with spinach and onion in separate bowl.
3. Sprinkle Mrs. Dash Garlic & Herb Seasoning Blend evenly on each fillet.
4. Lay spinach and onion mixture in 4 lines on a baking sheet. Top each with a tilapia fillet.
5. Bake 5-7 minutes depending on fillet thickness.
Nutrition Info
Amount/Serving
Calories 268
Total Fat 12g
Trans Fat 0g
Sodium 114mg
Potassium 830mg
Total Carb. 4g
Protein 36g
My wife recently found this one for me.
http://img826.imageshack.us/img826/7554/99797788.jpg (http://bodybuilderselite.com/bbelite/redirect-to/?redirect=http%3A%2F%2Fimg826.imageshack.us%2Fimg8 26%2F7554%2F99797788.jpg)
Servings: 4
Total Time: 12 minutes
Ingredients
4 Tbsp. Mrs. Dash Garlic & Herb Seasoning Blend
4 6 oz. tilapia fillets
8 oz. frozen chopped spinach, drained, patted dry
1/2 cup Spanish onion, chopped into 1/4 inch dices
3 Tbsp. xtra virgin olive oil
Directions
1. Preheat oven to 375 degrees
2. Rub tilapia fillets with 1 1/2 Tbsp. olive oil. Toss remaining olive oil with spinach and onion in separate bowl.
3. Sprinkle Mrs. Dash Garlic & Herb Seasoning Blend evenly on each fillet.
4. Lay spinach and onion mixture in 4 lines on a baking sheet. Top each with a tilapia fillet.
5. Bake 5-7 minutes depending on fillet thickness.
Nutrition Info
Amount/Serving
Calories 268
Total Fat 12g
Trans Fat 0g
Sodium 114mg
Potassium 830mg
Total Carb. 4g
Protein 36g