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

<p>Rich in omega-3's, vibrant herbs and fresh vegetables this fish centric dish makes for light yet satisfying dinnertime fare.</p>
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

Freezer Containers

Supplies

Nutritional Information

  • 1 serving = 1 tilapia packet
  • 246 Calories
  • 13g Total Fat
  • 2g Sat Fat
  • 0g Trans Fat
  • 57mg Cholesterol
  • 204mg 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. 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. Put each tilapia fillet into a quart size freezer bag and divide the herb mixture among the tilapia. Move tilapia around until fully coated.
  4. Divide the chopped mushrooms, tomatoes and spinach among the bags.
  5. Allow fish to marinate in refrigerator for an hour.
  6. Place tilapia on individual pieces of foil and form a foil packet.
  7. Pour remaining contents of each quart bags into the individual foil packets and close.
  8. Broil tilapia for 10 minutes, or until fish flakes easily with a fork.

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. Put each tilapia fillet into a quart size freezer bag and divide the herb mixture among the tilapia. Move tilapia around until fully coated.
  4. Divide the chopped mushrooms, tomatoes and spinach among indicated number of gallon freezer bags.
  5. Place quart sized freezer bags into indicated number of gallon freezer bags, 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: In fridge
  2. Place tilapia on individual pieces of foil and form a foil packet.
  3. Pour remaining contents of each quart bags into the individual foil packets and close.
  4. Broil tilapia for 10 minutes, or until fish flakes easily with a fork.

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