Directions:
- Preheat oven to 425.
- Whisk together, broth, mustard, seafood seasoning, lemon juice, olive oil, garlic powder. Ad chopped veggies, stir until well coated.
- Place Frozen tilapia in a greased 9 x 13 baking dish. Spoon Veggie mixture over each fillet. Cover with Aluminum foil. Bake at 425 for 15 minutes. Uncover; sprinkle with Parmesan cheese. Bake 5 - 10 minutes longer. Or until veggies are tender and fish flakes easily with a fork
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 228.55 Kcal (957 kJ) | ||
| Calories from fat | 66.41 Kcal | ||
| % Daily Value* | |||
| Total Fat | 7.38g | 11% | |
|---|---|---|---|
| Cholesterol | 78.2mg | 26% | |
| Sodium | 385.15mg | 16% | |
| Potassium | 663.34mg | 14% | |
| Total Carbs | 8.19g | 3% | |
| Sugars | 3.31g | 13% | |
| Dietary Fiber | 1.86g | 7% | |
| Protein | 34.07g | 68% | |
| Vitamin C | 36.8mg | 61% | |
| Iron | 1.8mg | 10% | |
| Calcium | 163.2mg | 16% | |
| Amount Per 100 g | |||
| Calories | 78.77 Kcal (330 kJ) | ||
| Calories from fat | 22.89 Kcal | ||
| % Daily Value* | |||
| Total Fat | 2.54g | 11% | |
|---|---|---|---|
| Cholesterol | 26.95mg | 26% | |
| Sodium | 132.74mg | 16% | |
| Potassium | 228.62mg | 14% | |
| Total Carbs | 2.82g | 3% | |
| Sugars | 1.14g | 13% | |
| Dietary Fiber | 0.64g | 7% | |
| Protein | 11.74g | 68% | |
| Vitamin C | 12.7mg | 61% | |
| Iron | 0.6mg | 10% | |
| Calcium | 56.2mg | 16% | |
* 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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