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Preparation

1. Preheat oven to 375°F. Line baking sheet with aluminum foil & coat with cooking spray.

2. Season tilapia with garlic & pepper. Place on baking sheet & bake 12-15 minutes or until fish flakes easily with a fork.

3. Meanwhile, prepare rice according to package directions. Fluff with fork, add cilantro & set aside.

4. In a small bowl, mix pineapple, tomato, chili paste & lime juice.

5. Serve fish over rice & top with sweet & spicy sauce.

Tips

Instead of salt, use herbs & spices to add flavor!

MyPlate Standard

Click on each plate group to see how this recipe meets the MyPlate standard


Nutrition Facts

4 servings per recipe
Serving size (299g)
Amount per serving
Calories
260
% Daily Value*
Total Fat 3g 4%
    Saturated Fat 0.5g 3%
    Trans Fat 0g  
Cholesterol 55mg 18%
Sodium 115mg
5%
Total Carbohydrate 34g 0%
    Dietary Fiber 1g 4%
    Total Sugars 9g  
    Includes 0g Added Sugars 0%
Protein 25g  
Vitamin D 4mcg 20%
Calcium 32mg 2%
Iron 2mg 10%
Potassium 521mg 10%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Includes 0g Added Sugars
0%

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