Oven Baked Tilapia with Mushrooms, Vegetables & Sweet Potato Puree

Serves 6

Nutritional Analysis Per Serving: 
  • Calories - 330
  • Total Fat - 5g
  • Saturated Fat - g
  • Cholesterol - 0mg
  • Total Carbohydrate - 40g
  • Sodium - 440mg
  • Dietary Fiber - 3g
  • Sugars - 18g
  • Protein - 30g
  • Vitamin A - 280%
  • Vitamin C - 20%
  • Calcium - 15%
  • Iron - 20%
 

Amount:

Ingredients:
2 lbs. Tilapia Fillets, 3-5 oz. each, thawed
½ cup Water
3 Tbsp. Red Wine
½ Tbsp. Tarragon

Cracked Black Pepper

Recipe Directions:

  1. Combine water, red wine, pepper & tarragon.

  2. Pour over thawed fillets and marinate in refrigerator for ½ hour prior to assembling.

  3. Discard marinade.
2 cups Fresh Mushrooms, sliced
1 tsp. Garlic, minced
1/3 cup Red Onion Rings
1/3 cup Carrots, grated fresh
¼ cup Water
½ cup White Wine
¼ cup Sugar
½ cup Balsamic Vinegar
  1. Combine all ingredients in kettle.
  2. Simmer 15 minutes.
2 cups Sweet Potatoes, canned
1/3 cup Evaporated Skim Milk
¼ tsp. Nutmeg
  1. Whip potatoes with milk and nutmeg until smooth.
1 ½ cups French Style Green Beans, thawed
1/3 cup Red Peppers, blanched or canned
  1. Assemble fish as follows:
    1. Marinated Tilapia, 1 fillet each
    2. Mushroom, Carrot & Onion Vinaigrette, 1/3 cup each
    3. French Style Greens Beans, ¼ cup each
    4. Sweet Potato Puree, piped down center of fish. 2-3 Tbsp. each
    5. Diced Red Peppers, 2 Tbsp. each
    6. Bake in 300 degree convection oven (350 degree conventional oven) until internal temperature of fish is 155 degrees, about 15-20 minutes.