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Lemony Tilapia with Rice Pilaf & Broccoli

Lemony Tilapia with Rice Pilaf & Broccoli

Get Ready

Servings: Serves 4

Prep Time: 20 minutes

Cook Time: 20 minutes

Ingredients: Add ingredients to List

1 (6 oz.) box rice pilaf
1 spray cooking oil spray
1 1/2 lbs Tilapia fillets
1 teaspoon paprika
3 tablespoons Butter, melted
1 each Zest and juice from 1 lemon
1 (12 oz.) pkg steam-,-in-,-the-,-bag broccoli

directions:

1. Preheat oven to 400 degreesF. Prepare rice according to package instructions
2. Grease a baking sheet with cooking spray. Place tilapia fillets onto sheet and sprinkle with paprika. If desired, season with salt and pepper. Bake 8 to 10 minutes, until cooked through. In a small bowl, whisk together the butter, lemon zest and lemon juice
3. Prepare broccoli according to package instructions.
4. Serve tilapia, broccoli and rice on 4 plates. Spoon lemon sauce over tilapia

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Quantity Ingredients  
1 (6 oz.) box rice pilaf  
1 spray cooking oil spray  
1 1/2 lbs Tilapia fillets  
1 teaspoon paprika  
3 tablespoons Butter, melted  
1 each Zest and juice from 1 lemon  
1 (12 oz.) pkg steam-,-in-,-the-,-bag broccoli  
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* Percent Daily Values are based on 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:

  Calories 2,000 2,500
Total Fat Less Than 65g 80g
Saturated Fat Less Than 20g 25g
Cholesterol Less Than 300mg 300mg
Sodium Less Than 2,400mg 2,400mg
Total Carbohydrate Less Than 300g 375g
Dietary Fiber Less Than 25g 30g
Nutritional Facts
Servings Serves 4
Base Nutrients
Calories 262 kcal (13%)
Calories from Fat 135 kcal (0%)
Total Fat 15 g (23%)
Saturated Fat 11 g (55%)
Cholesterol 109 mg (36%)
Sodium 106 mg (4%)
Total Carbohydrates 8 g (2%)
Dietary Fiber 4 g (16%)
Protein 40 g (66%)
Vitamins
Vitamin A 787 IU (15%)
Vitamin C 56 mg (93%)
Minerals
Calcium 57 mg (1%)
Iron 5 mg (8%)
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