Tomato-Caper Tilapia
Basil Rice and Asparagus
Ingredients
- 1 tomato, diced
- ¼ cup thinly sliced onion
- 1 Tbsp capers
- 1 Tbsp lemon juice
- ¾ lb tilapia fillets
- ⅛ tsp kosher salt
- ⅛ tsp pepper
Instructions
- Preheat oven to 450°F. Stir together tomato, onion, capers, and lemon juice in a small bowl.
- Place fish on a lightly greased rimmed baking sheet; sprinkle with salt and pepper. Spoon tomato mixture over fish.
- Bake 10 to 15 minutes or until fish flakes with a fork.
Side Dish Ingredients
- 1 cup less sodium chicken broth
- 1 Tbsp olive oil
- 2 Tbsp chopped fresh basil
- ½ lb asparagus, trimmed
- ⅛ tsp kosher salt
- ½ cup long grain brown rice
Side Dish Instructions
- Preheat oven to 450°F. Cook rice according to package directions, using broth instead of water. Stir in basil.
- Toss together asparagus, oil, and salt on a rimmed baking sheet; spread in a single layer. Bake 10 minutes or until lightly browned and tender.
Nutritional Information
| Main | Side | Total | |
| Servings | 2 | 2 | |
| Calories |
183
|
270
|
453
|
| Fat (g) | 3 | 8 | 11 |
| Sat. Fat (g) | 1 | 1 | 2 |
| Protein (g) | 35 | 7 | 42 |
| Carb (g) | 5 | 43 | 48 |
| Fiber (g) | 1 | 4 | 5 |
| T. Sugs (g) | 2 | 2 | 4 |
| A. Sugs (g) | 0 | 0 | 0 |
