One Serving Parmesan Tilapia with Veggies Recipe

Looking for an easy One serving parmesan tilapia with veggies recipe? Learn how to make One serving parmesan tilapia with veggies using healthy ingredients.


Submitted by kerobinson04

Makes 1 serving



Light fish with fresh vegetables. Serve alone or over brown rice.

Recipe Ingredients for One serving parmesan tilapia with veggies

3 ounces tilapia filet
1 tbsp seasoned bread crumbs
2 tsp parmesan cheese, grated
2 tsp extra virgin olive oil
1/5 cup onion, chopped
1/5 cup mushrooms, chopped
1/5 cup sun dried tomatos, chopped

Recipe Directions for One serving parmesan tilapia with veggies

  1. Spray pyrex baking pan with nonstick cooking spray. Heat oven to 375 degrees.

  2. Combine bread crumbs and parmesan cheese. Coat tilapia with olive oil and dredge in mixture. Place fish in the bottom of the pyrex pan and top with chopped vegetables. Sprinkle remaining breadcrumb/cheese mixture over top of fish and veggies.

  3. Bake for approximately 22 minutes, or until fish flakes easily with a fork.

Categories

Main Dish

Nutrition Facts
Serving Size 163.9g
Amount Per Serving
Calories
292
Calories from Fat
142
% Daily Value*
Total Fat
15.8g
24%
Saturated Fat
2.7g
14%
Trans Fat
0.0g
Cholesterol
59mg
20%
Sodium
370mg
15%
Potassium
446mg
13%
Total Carbohydrates
13.3g
4%
Dietary Fiber
2.0g
8%
Sugars
1.2g
Protein
25.3g
Vitamin A 8% Vitamin C 40%
Calcium 12% Iron 7%
* 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
C+
  Good points
  • Low in sugar
  • High in vitamin C
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