Pocket Tilapia & Broccoli Recipe

Looking for an easy Pocket Tilapia & Broccoli recipe? Learn how to make Pocket Tilapia & Broccoli using healthy ingredients.


Submitted by twyla38

Makes 1 serving



Quick & tasty fish & vegetable easy to bring to work

Recipe Ingredients for Pocket Tilapia & Broccoli

3 ounces tilapia
1/2 cup frozen broccoli
1 spray Pam
1 tbsp lemon pepper

Recipe Directions for Pocket Tilapia & Broccoli

  1. Spray aluminum foil with Pam

  2. Place thawed tilapia on the foil after sprinkling both sides with lemon pepper

  3. Place Broccoli on top of fish and sprinkle with remaining seasoning

  4. Fold foil into pocket

  5. Bake in oven or toaster oven at 400 degrees

  6. for 15-20 minutes depending on oven. Check for doneness by flaking fish

Categories

Main Dish

Nutrition Facts
Serving Size 136.0g
Amount Per Serving
Calories
107
Calories from Fat
15
% Daily Value*
Total Fat
1.7g
3%
Saturated Fat
0.5g
3%
Trans Fat
0.0g
Cholesterol
42mg
14%
Sodium
48mg
2%
Potassium
220mg
6%
Total Carbohydrates
7.1g
2%
Dietary Fiber
2.8g
11%
Sugars
0.8g
Protein
17.9g
Vitamin A 6% Vitamin C 68%
Calcium 5% Iron 12%
* 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 sodium
  • Low in sugar
  • High in dietary fiber
  • High in iron
  • High in manganese
  • Very high in vitamin C
  •   Bad points
  • High in cholesterol
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