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Learn more about nutrition with the free EatFresh.org Mini Course! Start or continue now ›

Learn more about nutrition with the free EatFresh.org Mini Course! Start or continue now ›

https://eatfresh.org/eatfreshorg-mini-course

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Photo of fish and potatoes on a white plate
Ready In: 50 minutes
Serves: 4
Dairy-freeGluten-free
This classic dinner is filled with nutrients to strengthen both your brain and body.

What you'll need

Large skillet
Aluminum foil
Bowl
freezer bag
Plate
Oven mitt
Sharp knife
Measuring cups
Measuring spoons
non-stick spray
Spatula or spoon

Ingredients

Serves 4
of Nonstick Cooking Spray
2 pounds New Potatoes about 4 cups, cut into four pieces each
2 teaspoons Vegetable Oil
1/2 teaspoon Salt (feel free to use less)
2 teaspoons Dried Thyme
1 teaspoon Black Pepper
1/2 teaspoon Soulful Seasoning see link to recipe below
1/4 Bell Pepper chopped
2 stalks Green Onion chopped
1 Lemon juiced
1 pound Tilapia

Directions

1. Heat oven to 425°F. Line a baking sheet with aluminum foil and lightly spray with nonstick cooking spray.
2.In a bowl combine potatoes, vegetable oil, salt, and thyme. Place on the baking sheet and bake for 20 to 25 minutes. Potatoes may need a few minutes longer depending on their size. They are finished when they can be pierced easily with a fork.
3.In a freezer bag, combine black pepper, Soulful Seasoning, bell pepper, green onions, and lemon juice.
4.Place a piece of fish in a freezer bag and gently shake until fish is coated. Take out and place on a plate. Do this for all fish fillets.
5.Spray a skillet with nonstick cooking spray and heat over medium heat. Cook fish for about 6 minutes per side until it flakes (time depends on thickness of fillets).
6.Serve fish with potatoes on the side.

Chef's Tips

Nutrition Facts

Serving Size 4.00 oz

Serving Per Container 4

Amount Per Serving
Calories 320
% Daily Value*
Total Fat 5 g6%
Saturated Fat 1 g5%
Sodium 370 mg16%
Total Carbohydrate 41 g15%
Dietary Fiber 5 g18%
Protein 28 g

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:

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This material was funded by USDA's Supplemental Nutrition AssistanceProgram - SNAP. This institution is an equal opportunity provider. Visit www.CalFreshHealthyLiving.org for healthy tips.

EatFresh.org was created and is maintained by Leah's Pantry through funding by the Califronia Department of Social Servicess (CDSS).

“Funded by USDA SNAP, an equal opportunity provider and employer. Visit http://calfreshhealthyliving.org for healthy tips.”