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Make This Plate: Tilapia & Roasted Potatoes

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Make Half Your Plate Fruits & Veggies

 

Follow Me on Pinterest MyPlate Challenge: Show us how you’re following the MyPlate guidelines and make one of these plates (or another healthy plate), take a pic, and pin it to our Pinterest board!

 

Make this Tilapia & Roasted Potatoes Plate
Easy Oven Packet Caribbean Tilapia w/Pears
& Carnival Roasted Potatoes Get Recipe
Milk

 

Plate Cost for 4 People
$16.53 ($4.13/serving)*

 

Fruits & Veggies per Serving
2.5 Cups

USAPears.com USPotatoes.com AboutSeaFood.com
 

Featured Recipe
Easy Oven Packet Caribbean Tilapia w/Pears
& Carnival Roasted Potatoes

Recipe Cost for 4 People: $15.66 ($3.92/serving)*

 
Nutrition Info
Calories: 470
Total Fat: 8g
Saturated Fat: 1.5g
% of Calories from Fat: 15%
% Calories from Sat Fat: 3%
Protein: 36g
Carbohydrates: 66g
Cholesterol: 60mg
Dietary Fiber: 8g
Sodium: 330mg
 

Each Serving Provides: An excellent source of protein, fiber, potassium, vitamin C, vitamin D, niacin, thiamin, riboflavin, vitamin B6, folate, vitamin B12, pantothenic acid, phosphorus, magnesium, and copper, and a good source of vitamin A, iron, and zinc.

 

Learn More About Red Potatoes
See Nutrition Info, Selection & Storage Tips

 

Learn More About Yukon Potatoes
See Nutrition Info, Selection & Storage Tips

 

Learn More About Bell Peppers
See Nutrition Info, Selection & Storage Tips

 

Learn More About Green Beans
See Nutrition Info, Selection & Storage Tips

 

Learn More About Onions
See Nutrition Info, Selection & Storage Tips

 

Learn More About Garlic
See Nutrition Info, Selection & Storage Tips

 

Learn More About Pears
See Nutrition Info, Selection & Storage Tips

 
 

Grocery List for this Meal

 
Fresh Produce   2 small red potatoes
2 small Yukon potatoes
3 USA D’Anjou pears
1 yellow bell pepper
1 c green beans (fresh, frozen or canned)
1 Roma tomato
1 small onion
Garlic clove
Dairy   1 quart non-fat (skim) milk
Seafood   1 pound fresh or frozen tilapia filets
Baking/Cooking   Olive oil
Ground cumin
Caribbean citrus spice blend (like Mrs. Dash)
    Aluminum foil or parchment paper
     
 
 

 
 
 
 
 

*Retail prices, Boulder, Colorado, September 2011
**Winner chosen weekly.

 
 

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