Tilapia with Lemon Cream Sauce – CE
broccoli and rice
  • Clean Eating
  • one pan, seafood
Tilapia with Lemon Cream Sauce – CE
broccoli and rice
  • Clean Eating
  • one pan, seafood
Servings:

Ingredients

Prep
  • 6 tilapia filets or any thin white fish
  • 6 T butter
  • 1/4 C heavy cream
  • 2 t minced garlic
  • 1 T Dijon mustard
  • 2 green onions
  • 2 T lemon juice
  • salt and pepper to taste
On Cooking Day
  • 2 bag frozen brown rice steamers
  • 16 oz frozen broccoli

Instructions

To Assemble
  1. Add fish filets to a large baking dish sprayed with non stick spray. Season with salt and pepper.
  2. Chop green onions (including white parts) and sprinkle over fish
  3. Place butter, cream, garlic, mustard, lemon juice, salt and pepper in a microwave proof bowl with lid. Cover fish with lid or foil.
To Cook
  1. Microwave sauce until just melted and pour over fish. Bake in a 400 degree oven for 10-15 minutes (depending on thickness of fish) or until fish flakes easily with a fork.
  2. Cook rice and veggies according to package directions.

Ingredients

Prep
  • 6 tilapia filets or any thin white fish
  • 6 T butter
  • 1/4 C heavy cream
  • 2 t minced garlic
  • 1 T Dijon mustard
  • 2 green onions
  • 2 T lemon juice
  • salt and pepper to taste
On Cooking Day
  • 2 bag frozen brown rice steamers
  • 16 oz frozen broccoli

Instructions

To Assemble
  1. Add fish filets to a large baking dish sprayed with non stick spray. Season with salt and pepper.
  2. Chop green onions (including white parts) and sprinkle over fish
  3. Place butter, cream, garlic, mustard, lemon juice, salt and pepper in a microwave proof bowl with lid. Cover fish with lid or foil.
To Cook
  1. Microwave sauce until just melted and pour over fish. Bake in a 400 degree oven for 10-15 minutes (depending on thickness of fish) or until fish flakes easily with a fork.
  2. Cook rice and veggies according to package directions.
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