Baked Tilapia and Cauliflower Mash

 

Baked Tilapia

Ingredients:

6 tilapia filets

½ medium onion sliced

1 lemon sliced

2 sprigs of fresh rosemary

seasoning to taste

2 – 3 tablespoons olive oil

Nutritional Information:

Information based on tilapia filets only

Serving Size: 4 oz

Amount Per Serving:

Calories: 90

Calories from Fat: 15

% Daily Value *

Total Fat 2g

Saturated Fat 0.5g

Trans Fat 0g

Cholesterol 25mg

Sodium 30mg

Total Carbohydrates 0g

Dietary Fiber 0g

Protein 17g

Sugars 0g

** Vitamin A 0 %

** Vitamin C 0 %

** Calcium 0 %

** Iron 0 %

 

Cauliflower Mash

Ingredients:

1 head cauliflower, cut into florets

1 tablespoon olive oil

2 cloves garlic, chopped

1/4 cup grated Parmesan cheese

2 tablespoons reduced-fat cream cheese

seasoning to taste

Nutritional Information:  

Serving Size: 1/4 of a recipe

Servings Per Recipe: 4

Amount Per Serving

Calories: 98

Calories from Fat: 51

% Daily Value *

Total Fat 5.7g

Saturated Fat 1.8g

Cholesterol 7mg

Sodium 372mg

** Potassium 452mg

Total Carbohydrates 8.4g

Dietary Fiber 3.6g

Protein 5.2g

Sugars 3.5g

** Vitamin A 1 %

** Vitamin C 112 %

** Calcium 12 %

** Iron 8 %

** Thiamin 9 %

** Niacin 14 %

** Vitamin B6 21 %

** Magnesium 9 %

** Folate 46 %

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

**Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-)Information is not currently available for this nutrient. If you are following a medically restricted diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.

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