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Blackened Tilapia Sandwich - Dump and Go Dinner

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Blackened Tilapia Sandwich - Dump and Go Dinner

Heather
The Cook
4 Servings
9 Ingredients
0 Comments

Blackened Tilapia Sandwich, a family favorite, gets a diet friendly makeover! And, as a bonus, it’s an Dump and Go dish!

4 Servings
9 Ingredients
0 Comments

Ingredients

  • 4 teaspoons Cajun Seasoning
  • 1 pound Tilapia
  • ¼ cups Mayonnaise, Olive Oil
  • 1 tablespoon drain Capers
  • 1 teaspoon Lemon Juice
  • ⅔ teaspoons Salt
  • ⅔ teaspoons Black Pepper
Serving Day Ingredients
  • 2 tablespoons Butter
  • 4 individual Sandwich Thin, Whole Wheat

Containers

Supplies

  • Labels

Cooking Instructions

Freeze For Later Cooking Day Directions

Easy Assembly/Dump and Go

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Make From Frozen Serving Day Directions

Stovetop

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Make It Now Cooking Directions

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Nutrition Facts

Servings Per Recipe
4 Servings
Serving Size
1 sandwich
Amount Per Serving
Calories
320
Total Fat
15g
Saturated Fat
5g
Trans Fat
0g
Cholesterol
75mg
Sodium
890mg
Total Carbohydrates
22g
Fiber
5g
Sugar
2g
Protein
28g
WW Freestyle
7
Diabetic Exchanges: 2 Fat
0 Fruit
0 Milk
0 Other Carb
1 Starch
0 Veg
3 Lean Meat

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