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Baked Tilapia & Broccoli Rabe

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Baked Tilapia & Broccoli Rabe

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Course: Main Course
Cuisine: American
Keyword: baked, broccoli rabe, gluten-free, Tilapia
Prep Time: 15 minutes
Cook Time: 20 minutes
Total Time: 35 minutes
Servings: 4 servings
Calories: 293kcal

Ingredients

Side

  • 1 pound broccoli rabe
  • 5 tablespoon olive oil
  • 1 clove garlic
  • 1/2 ounce Parmesan cheese
  • 4 medium clementine

Instructions

  • Preheat oven to 400°F.
  • Spray a baking dish with cooking spray and lay fish down in dish. Season with garlic powder, paprika, salt, pepper and juice of 1/4 lemon (reserve remaining lemon for serving).
  • Bake in preheated oven for 15-20 minutes; checking after 15 minutes.  Fish should flake easily with a fork when done.
  • Meanwhile, cut off the ends of the broccoli rabe where it is tougher, keeping the leaves in tact. Bring a large pot of water to boil and add rabe.  Boil uncovered for 5-6 minutes; rabe will still be firm.  Drain; cut into smaller pieces; set aside.
  • Heat oil in a large skillet or wok, medium heat.  Mince garlic and add to hot oil, saute for 1 minute. Reduce heat and add broccoli.  Sautee until desired tenderness is reached.  Sprinkle with grated Parmesan cheese just before serving.
  • Spritz tilapia with juice from remaining lemon (if desired), and serve with rabe and a clementine.
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Nutrition

Calories: 293kcal | Carbohydrates: 13g | Protein: 19g | Fat: 20g | Saturated Fat: 3g | Cholesterol: 45mg | Sodium: 187mg | Fiber: 2g | Sugar: 7g

Natalie Monson

I'm a registered dietitian, mom of 4, avid lover of food and strong promoter of healthy habits. Here you will find lots of delicious recipes full of fruits and veggies, tips for getting your kids to eat better and become intuitive eaters and lots of resources for feeding your family.

Learn More about Natalie

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