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Baked Tilapia Fillets With Light French Onion Sauce Recipe

Baked Tilapia Fillets With Light French Onion Sauce Recipe

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Baked Tilapia Fillets With Light French Onion Sauce

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Ingredients:

Serving

4 (6 oz) tilapia fillets
salt , to taste
pepper , to taste
2 tbsp olive oil, divided
1/2 cup diced yellow pepper
1/2 cup diced red pepper
2 medium diced zucchini
1 cup half-and-half
5 wedges light laughing cow lite french onion cheese
3 tbsp chopped fresh chives

Directions:

Preheat oven to 350 degrees; prepare a baking sheet by spraying with non-stick cooking spray, rinse and dry fillets. Place on prepared baking sheet and season to taste with salt and pepper. Bake fish in oven until it flakes easily with fork, about 12 to 15 minutes.
While the fish bakes, warm 1 tablespoon olive oil in a large saute pan over medium-high heat; add diced peppers and zucchini; saute until crisp tender, season with salt and pepper, divide cooked vegetables among 4 plates and top with cooked fish fillet.
For the sauce; reduce heat to medium and add the remaining oil to pan. Gradually whisk in half-and-half and then cheese; stir until the cheese is melted and sauce begins to thicken, about 5 minutes. Stir in chives, season to taste with salt and pepper.
Drizzle with cheese sauce over plated fish; garnish with additional chives if desired.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	227.09 Kcal (951 kJ)
Calories from fat	156.15 Kcal
		% Daily Value*
Total Fat	17.35g	27%
Cholesterol	42.81mg	14%
Sodium	266.12mg	11%
Potassium	298.17mg	6%
Total Carbs	6.82g	2%
Sugars	2.04g	8%
Dietary Fiber	0.79g	3%
Protein	10.7g	21%
Vitamin C	82mg	137%
Iron	0.4mg	2%
Calcium	174.1mg	17%

Amount Per 100 g
Calories	50.26 Kcal (210 kJ)
Calories from fat	34.56 Kcal
		% Daily Value*
Total Fat	3.84g	27%
Cholesterol	9.48mg	14%
Sodium	58.9mg	11%
Potassium	66mg	6%
Total Carbs	1.51g	2%
Sugars	0.45g	8%
Dietary Fiber	0.18g	3%
Protein	2.37g	21%
Vitamin C	18.2mg	137%
Iron	0.1mg	2%
Calcium	38.5mg	17%

* 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.

Tastes

salty
savory
bitter
sweet

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