Oven Poached Tilapia and Broccoli Recipe

Posted by
Rate It!
Oven Poached Tilapia and Broccoli
Add your photo!
Ingredients
8
Count
Nutrition
270
Calories
Total time
30
Minutes
Comments Print recipe

Ingredients:

Directions:

  1. Place the sliced onions in the bottom of an oven proof dish.
  2. Add the fish on top of the onions, and then the Dill, Pepper, and Salt.
  3. Add the lemon on top of the fish, followed by the broccoli.
  4. Pour in the white wine, cover.
  5. Bake in a pre-heated 400 degree oven for 20 minutes, or until the internal temperature of the fish is 135 degrees.
  6. Remove from the dish with a slotted spoon, discard the lemons, and serve.
Kitchen-Friendly View

Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 270.49 Kcal (1132 kJ)
Calories from fat 20.73 Kcal
% Daily Value*
Total Fat 2.3g 4%
Cholesterol 56.7mg 19%
Sodium 1260.78mg 53%
Potassium 853.63mg 18%
Total Carbs 18.42g 6%
Sugars 6.18g 25%
Dietary Fiber 5.04g 20%
Protein 26.39g 53%
Vitamin C 100.5mg 167%
Iron 2.5mg 14%
Calcium 91.5mg 9%
Amount Per 100 g
Calories 65.55 Kcal (274 kJ)
Calories from fat 5.02 Kcal
% Daily Value*
Total Fat 0.56g 4%
Cholesterol 13.74mg 19%
Sodium 305.54mg 53%
Potassium 206.87mg 18%
Total Carbs 4.46g 6%
Sugars 1.5g 25%
Dietary Fiber 1.22g 20%
Protein 6.4g 53%
Vitamin C 24.3mg 167%
Iron 0.6mg 14%
Calcium 22.2mg 9%

* 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
Search recipes
by ingredients
Search
Construct & Analyze
Your Recipe
Analyze

Try this similar recipes

View More

Recipe Tags

Weightwatchers Points

  • 4.8
    Points
  • 5
    PointsPlus

Good Points

  • low fat,
  • saturated fat free,
  • low cholesterol

Bad Points

  • High in Sodium

Also Try

Share Recipe

Recipes▼
Search
Get Your Recipe of Health!
Follow RecipeOfHealth on Facebook!
Scroll to top