One-Pan Meal Recipe

Looking for an easy One-pan Meal recipe? Learn how to make One-pan Meal using healthy ingredients.


Submitted by geisha1010

Makes 2 servings



45 minute recipe for a simple to prepare meal for one or two.

Recipe Ingredients for One-pan Meal

4 oz tilapia
14 oz canned diced tomatoes
1/4 onion
1 garlic clove
1/4 cup frozen spinach
1 tbsp lemon juice
1 cup brown rice
1 pinch sea salt
2 cups water

Recipe Directions for One-pan Meal

  1. All ingredients to a medium saucepan.

  2. Bring to boil, then simmer until rice is tender (about 45 min).

Categories

Fish, Main Dish, American, Simmer

Nutrition Facts
Serving Size 614.1g
Amount Per Serving
Calories
437
Calories from Fat
32
% Daily Value*
Total Fat
3.5g
5%
Saturated Fat
0.8g
4%
Trans Fat
0.0g
Cholesterol
28mg
9%
Sodium
162mg
7%
Potassium
784mg
22%
Total Carbohydrates
82.7g
28%
Dietary Fiber
6.0g
24%
Sugars
6.0g
Protein
19.9g
Vitamin A 40% Vitamin C 52%
Calcium 7% Iron 13%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A
  Good points
  • Low in saturated fat
  • Low in cholesterol
  • Low in sodium
  • Very high in manganese
  • High in vitamin C
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