Broiled Tilapia with Parsley Potatoes and Carrots
Broiled Tilapia with Parsley Potatoes and Carrots
Photography by Matthew Kimura
This recipe makes 4 servings
Nutritional Info |
|
|---|---|
| Per serving: about | - |
| cal | 322 |
| pro | 32 g |
| total fat | 11 g |
| sat. fat | 3 g |
| carb | 24 g |
| fibre | 3 g |
| chol | 87 mg |
| sodium | 942 mg |
| % RDI: | - |
| calcium | 3 |
| iron | 10 |
| vit A | 112 |
| vit C | 23 |
| folate | 12 |
- Portion size: 4
Serve with: Spinach Mushroom Salad
Ingredients
- 4 4tilapia fillettilapia fillets or catfish fillets, (about 6 oz/175 g each)
- 1 tbsp 1tbspextra virgin olive oil
- 1/2 tsp 1/2tspsalt
- 1/4 tsp 1/4tsppepper
- 1/2 1/2oniononions, minced
- 1 tbsp 1tbspminced fresh dill, (or 1 tsp/5 mL dried dillweed)
- Lemon wedges Parsley Potatoes and Carrots:
- 8 8small new potatonew potatoes, (about 1 lb/500 g)
- 2 2carrotcarrots, thickly sliced
- 1 tbsp 1tbspminced fresh parsley
- 1 tbsp 1tbspbutter
- 1/4 tsp 1/4tspsalt
- 1/4 tsp 1/4tsppepper
Preparation
Parsley Potatoes and Carrots: Scrub potatoes. In saucepan of boiling salted water, cover and cook potatoes for 10 minutes. Add carrots; cook until potatoes are fork-tender, about 10 minutes. Drain and return to pot over low heat, shaking pan until moisture evaporates, about 30 seconds. Add parsley, butter, salt and pepper; toss to coat.
Meanwhile, arrange fish on foil-lined rimmed baking sheet or greased broiler pan; brush with oil. Sprinkle with salt and pepper then onion and dill. Broil 6 inches (15 cm) from heat until fish flakes easily when tested, about 8 minutes. Serve with potatoes and carrots and squeeze of lemon.
More tilapia recipes:
- Tilapia for Two
- Vegetable and Tilapia Fajitas
- Tilapia and Pepper Stir-Fry
- Tilapia with Bacon Horseradish Sauce
