Penn Herb Wellness Guide
Tilapia over Spinach, Artichoke Hearts, and Chickpeas
Angie McGowan
A cleaning-out-the-freezer dish that's light and healthy.
Ingredients
- 4 fillets tilapia per person (or 2 fillets per person)
- 1 lemon, juiced
- Steak or grill seasoning
- 1 6 oz package frozen artichoke hearts, defrosted
- 1 lb frozen spinach, defrosted
- 1 15 oz can chickpeas, rinsed and drained
- 2 large tomatoes, chopped
- 1/2 cup shredded carrots
Directions
- Preheat oven to 450F.
- Add tilapia to a baking dish. Squeeze lemon juice over fish and sprinkle with steak seasoning.
- Add all vegetables to a separate baking dish. Mix together.
- Bake fish and vegetables at 450F until fish is flaky and vegetables are heated through.
Nutrition Facts
Calories 193
Calories from Fat 22 (11%)
(4%)Total Fat 3g
(3%)Saturated Fat 1g
Polyunsaturated Fat 1g
Monounsaturated Fat 0g
(9%)Cholesterol 28mg
(14%)Sodium 334mg
(25%)Potassium 858mg
Total Carbohydrate 26g
(32%)Dietary Fiber 8g
Sugars 3g
Sugar Alcohols 0g
(39%)Protein 20g
* Percent Daily Values are based on a 2,000 calorie diet.
Nutrition facts are calculated by a food expert using nutritional values provided by the USDA for common products used as recipe ingredients. Actual nutritional values may differ depending on the amounts or products used and can be affected by cooking methods.
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The information presented here is for informational purposes only and was created by a team of USregistered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires December 2024.