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Instant Pot Tilapia with Spinach, Mushrooms, Tomatoes and Herbs - Dump and Go Dinner

This Instant Pot Tilapia recipe with vegetables is dairy and gluten free. Brightened with spinach and tomatoes, this freezer recipe is great for any season.
4 Servings Recipe By

Ingredients

  • 2 cups dice Mushrooms
  • 2 cups dice Tomato
  • 2 cups chop Spinach
  • 3/4 cups chop Basil, Fresh
  • 3/4 cups chop Parsley, Fresh
  • 3 teaspoons mince Garlic, Cloves
  • 3 tablespoons Olive Oil
  • 1/4 cups Lime Juice
  • 1/2 teaspoons zest Lime
  • 1/4 teaspoons Salt
  • 1/2 teaspoons Black Pepper
  • 1 pound Tilapia

Serving Day Ingredients

  • 1 cup Water

Freezer Containers

Supplies

Nutritional Information

  • 1 serving = 1 packet
  • 246 Calories
  • 13g Total Fat
  • 2g Sat Fat
  • 0g Trans Fat
  • 57mg Cholesterol
  • 207mg Sodium
  • 8g Total Carb
  • 2g Fiber
  • 3g Total Sugars (Includes 0g Added Sugars)
  • 27g Protein
  • 4 WW Freestyle

Make It Now Cooking Directions

These directions are for cooking this recipe to serve immediately and NOT to freeze for later.

  1. **Due to the nature of pressure cooking there is always room for inconsistency. The times given here are based on 4 servings fresh. If you are using more servings you may need to increase your cooking time.**
  2. Combine chopped mushrooms, tomatoes and spinach and set aside.
  3. Mix basil, parsley, garlic, oil, lime juice, lime zest, salt and pepper in a food processor until smooth.
  4. Place tilapia on individual pieces of foil and form a foil packet.
  5. Divide the chopped mushrooms, tomatoes and spinach into the individual foil packets and close.
  6. Place the trivet and the water in the Instant Pot.
  7. Set the foil packets inside the Instant Pot.
  8. Lock the lid in place and seal the steam nozzle.
  9. Cook on high pressure for 5 minutes.
  10. Quick release the pressure.
  11. Remove the packets from the Instant Pot and carefully open due to the steam that will be released.

Freeze For Later Cooking Directions

These directions help you cook or prepare this meal PRIOR to being frozen for serving later (see Serving Day Directions when you are ready to prepare it to eat).

Why would I want to freeze this?

  1. Combine chopped mushrooms, tomatoes and spinach and set aside.
  2. Mix basil, parsley, garlic, oil, lime juice, lime zest, salt and pepper in a food processor until smooth.
  3. Divide the tilapia among individual pieces of foil. Divide the herb mixture among the tilapia, fully coating the tilapia.
  4. Top each piece of tilapia with the chopped mushrooms, tomatoes and spinach.
  5. Roll foil edges together tightly to form a packet.
  6. Divide the foil packets among the indicated number of round freezer containers.
  7. Label and freeze.

Make From Frozen Serving Day Directions

These directions help you cook or reheat this meal AFTER it's been frozen for when you are ready to eat it.

  1. Thaw: Prep from frozen
  2. **Depending on your container size/shape and your serving size, you may need to adjust cooking times given as it is based on 4 servings frozen in indicated container.**
  3. Place the trivet and water inside the Instant Pot.
  4. Set the foil packets inside the Instant Pot.
  5. Lock the lid in place and seal the steam nozzle.
  6. Cook on high pressure for 5 minutes.
  7. Quick release the pressure.
  8. Remove the packets from the Instant Pot and carefully open due to the steam that will be released.

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