Easy Tilapia, Broccoli Rabe & Roasted Potato Wedges

FOODISTA
11Ingredients
60Minutes
300Calories

Ingredients

US|METRIC
  • 4 tilapia filets
  • 1 bunch broccoli rabe (large part of stems cut off, i use the twisty tie as a mark)
  • 2 russet potatoes (cut into wedges)
  • crumb (Italian seasoned bread)
  • 1 egg
  • flat leaf parsley (rough chop)
  • 2 lemon
  • 2 tablespoons butter
  • 3 cloves garlic (sliced)
  • salt
  • pepper
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    Directions

    1. Oven at 375 degrees.
    2. Start with the potatoes because they will take the longest. With the potatoes cut place onto a parchment lined baking sheet, toss with olive oil, salt and pepper. Arrange so the potatoes are in a single layer. Roast for approx 30 minutes or until they are golden brown on the outside and cooked tender on the inside. If you'd like to add a little extra kick to them, once they are out of the oven and still piping out, sprinkle with some grated parmesan cheese.
    3. For the broccoli rabe, it must be cooked in a pot of boiling water until tender. It takes about 10-12 minutes. If you would like it a little softer then boil a few extra minutes. Drain well. In a sauté pan, over medium heat, add in a few drizzles of olive oil and the sliced garlic. Once the garlic is fragrant add in the broccoli rabe and toss to coat. Season with salt and pepper.
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    NutritionView More

    300Calories
    Sodium14% DV340mg
    Fat14% DV9g
    Protein57% DV29g
    Carbs10% DV29g
    Fiber24% DV6g
    Calories300Calories from Fat80
    % DAILY VALUE
    Total Fat9g14%
    Saturated Fat5g25%
    Trans Fat
    Cholesterol125mg42%
    Sodium340mg14%
    Potassium1030mg29%
    Protein29g57%
    Calories from Fat80
    % DAILY VALUE
    Total Carbohydrate29g10%
    Dietary Fiber6g24%
    Sugars1g2%
    Vitamin A35%
    Vitamin C110%
    Calcium15%
    Iron25%

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