Easy Tilapia and Tomatoes – CE
Brown rice and broccoli
  • Clean Eating
  • seafood, skinny
Easy Tilapia and Tomatoes – CE
Brown rice and broccoli
  • Clean Eating
  • seafood, skinny
Servings:

Ingredients

Prep
  • 6 tilapia fillets
  • 16 oz broccoli florets
  • 2 tomato
  • 2 T olive oil
  • 2 t minced garlic
  • 1/2 t dried basil
  • 1/2 C white wine or chicken broth
  • salt and pepper to taste
On Cooking Day
  • 2 bags frozen brown rice steamers

Instructions

To Assemble
  1. Place tilapia in a 9×13 baking dish sprayed with non stick spray.
  2. Pour broccoli florets around tilapia.
  3. Slice tomatoes and lay over each fish filet.
  4. Mix remaining ingredients in small bowl and drizzle over fish and broccoli and cover with foil or plastic wrap.
To Cook
  1. Bake UNCOVERED in a 425 degree oven for 20 – 25 minutes or until fish flakes easily with fork.
  2. Cook rice according to package directions.

Ingredients

Prep
  • 6 tilapia fillets
  • 16 oz broccoli florets
  • 2 tomato
  • 2 T olive oil
  • 2 t minced garlic
  • 1/2 t dried basil
  • 1/2 C white wine or chicken broth
  • salt and pepper to taste
On Cooking Day
  • 2 bags frozen brown rice steamers

Instructions

To Assemble
  1. Place tilapia in a 9×13 baking dish sprayed with non stick spray.
  2. Pour broccoli florets around tilapia.
  3. Slice tomatoes and lay over each fish filet.
  4. Mix remaining ingredients in small bowl and drizzle over fish and broccoli and cover with foil or plastic wrap.
To Cook
  1. Bake UNCOVERED in a 425 degree oven for 20 – 25 minutes or until fish flakes easily with fork.
  2. Cook rice according to package directions.

*Non seafood eaters, substitute with boneless chicken breasts.  May require longer cook time.
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