Nila Panggang & Sayuran Panggang
This Baked Tilapia and Roasted Veggies is a low calorie and high protein dish that comes together in less than 25 minutes!
Foto: The Recipe Critic
Bahan-bahan
- 4 (6-ounce) tilapia filets
- 3 cups bite-sized broccoli florets
- 1 ½ cups thinly sliced carrots
- 1 slice d yellow squash
- 4 tablespoons olive oil
- 2 tablespoons lemon juice
- 1 tablespoon minced garlic
- 1 tablespoon chopped fresh parsley (or 1 ½ teaspoons dried parsley)
- ¼ teaspoon red pepper flakes
- ¼ teaspoon onion powder
- salt
- ground black pepper
Langkah-langkah
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Preheat the oven to 400 degrees Fahrenheit.
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Add 3 cups bite-sized broccoli florets, 1 ½ cups thinly sliced carrots, and 1 sliced yellow squash to a large baking sheet and drizzle with half of the 4 tablespoons olive oil. Season to taste with salt and ground black pepper, then move the vegetables to the sides of the pan.
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Make a marinade by combining 2 tablespoons lemon juice, 1 tablespoon minced garlic, 1 tablespoon chopped fresh parsley, ¼ teaspoon red pepper flakes, and ¼ teaspoon onion powder in a small bowl.
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Add 4 (6-ounce) tilapia filets to the baking sheet between the vegetables and brush generously with the marinade. Sprinkle with salt and pepper.
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Bake for 12-15 minutes until the tilapia reaches 145 degrees Fahrenheit and flakes easily. Serve immediately with rice, pasta, or quinoa.
Estimasi Nutrisi (per porsi)
Makronutrien
*AKG = Angka Kecukupan Gizi berdasarkan diet 2.000 kalori
💰 Estimasi Harga
📋 Rincian Harga Bahan (8% bahan terdeteksi)
| Bahan | Jumlah | Harga Satuan | Subtotal |
|---|---|---|---|
| 4 | - | - | |
| bite-sized broccoli florets | 3 cups | - | - |
| thinly sliced carrots | 1.5 cups | - | - |
| d yellow squash | 1 slice | - | - |
| olive oil | 4 tablespoons | - | - |
| lemon juice | 2 tablespoons | - | - |
| minced garlic | 1 tablespoon | - | - |
| chopped fresh parsley | 1 tablespoon | - | - |
| red pepper flakes | 0.25 teaspoon | - | - |
| onion powder | 0.25 teaspoon | Rp 8.000/100g | Rp 100 |
| salt | - | - | - |
| ground black pepper | - | - | - |
*Harga pasar perkiraan, bisa berbeda di daerah Anda
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