Directions:
- Preheat oven to 350 F
- Spray a 9x13-inch baking dish with cooking spray and add the spinach. If necessary to make the spinach fit it into the baking dish, steam or saute the spinach for a minute or two to wilt slightly.
- Sprinkle spinach with salt and pepper and onion powder to taste
- Add the chicken broth.
- Sprinkle tilapia filets lightly with salt, pepper, and Creole seasonings to taste.
- Arrange the filets over the spinach and sprinkle with chopped tomato and sliced green onion.
- Cover the baking dish with foil and bake at 350° for 20 to 25 minutes, or until fish flakes easily with a fork.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 140.68 Kcal (589 kJ) | ||
| Calories from fat | 20.42 Kcal | ||
| % Daily Value* | |||
| Total Fat | 2.27g | 3% | |
|---|---|---|---|
| Cholesterol | 55.55mg | 19% | |
| Sodium | 184.96mg | 8% | |
| Potassium | 596.4mg | 13% | |
| Total Carbs | 5.7g | 2% | |
| Sugars | 1.16g | 5% | |
| Dietary Fiber | 2.46g | 10% | |
| Protein | 25.83g | 52% | |
| Vitamin C | 31.7mg | 53% | |
| Iron | 3.8mg | 21% | |
| Calcium | 99.3mg | 10% | |
| Amount Per 100 g | |||
| Calories | 54.82 Kcal (230 kJ) | ||
| Calories from fat | 7.96 Kcal | ||
| % Daily Value* | |||
| Total Fat | 0.88g | 3% | |
|---|---|---|---|
| Cholesterol | 21.65mg | 19% | |
| Sodium | 72.08mg | 8% | |
| Potassium | 232.41mg | 13% | |
| Total Carbs | 2.22g | 2% | |
| Sugars | 0.45g | 5% | |
| Dietary Fiber | 0.96g | 10% | |
| Protein | 10.06g | 52% | |
| Vitamin C | 12.4mg | 53% | |
| Iron | 1.5mg | 21% | |
| Calcium | 38.7mg | 10% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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