Pesto Tilapia with Vegetables (HFLC)

11 35 494
Ingredients Minutes Calories
Prep Cook Servings
15 min 20 min 1
Pesto Tilapia with Vegetables (HFLC)
Health Highlights

Ingredients


71 gm Tilapia
1 tsp Extra virgin olive oil
1 pinch Salt and pepper
8 medium spear(s) Asparagus
1 medium pepper(s) Red bell pepper (sliced)
1/2 cup Cremini (Italian) mushroom (sliced)
1 cup Basil, fresh (pesto)
1 clove(s) Garlic (pesto)
1 tbsp Pine nuts, dried (pesto)
2 tbsp Extra virgin olive oil (pesto)
1 pinch Salt and pepper (pesto)

Instructions


  1. Preheat oven to 375°F. Place the asparagus and red pepper slices in a row on a baking sheet covered with parchment paper. Layer sliced mushrooms on top. Drizzle with 1 tsp olive oil and season with a pinch of salt and pepper. 
  2. Cover the surface of the fish evenly with the pesto and place fish over the bed of vegetables. Bake for 15-20 minutes or until the fish is opaque. 

 

Advanced Preparation

1 - 3 days prior [optional], Basil, fresh 1 cup
Instructions:

To make pesto: In a food processor, combine all the ingredients until smooth. 


Nutrition Facts

Per Portion

Calories 494
Calories from fat 350
Calories from saturated fat 48
Total Fat 39 g
Saturated Fat 5.3 g
Trans Fat 0.0 g
Polyunsaturated Fat 6.5 g
Monounsaturated Fat 25.1 g
Cholesterol 35 mg
Sodium 213 mg
Potassium 1071 mg
Total Carbohydrate 17.3 g
Dietary Fiber 5.4 g
Sugars 8.4 g
Protein 21.6 g

Dietary servings

Per Portion


Meat 0.8
Meat Alternative 0.2
Vegetables 4.3

Energy sources


Pygal12%411.87533811877563113.2441114058826371%395.4067210589228281.3868939493285717%334.26550855658576120.1106229668568512%71%17%CarbohydratesFatProtein

Meal Type(s)

Main




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