WIC Approved Oven Baked Garlic Butter Tilapia and Whipped Beans

Name: WIC Approved Oven Baked Garlic Butter Tilapia and Whipped Beans
Prep time: 15 min
Cook time: 10 min
Total time: 25 min
Cuisine: American
Ingredients: ¼ cup extra-virgin olive oil; 1 can cannellini beans drained and rinsed; 1 tsp minced garlic; 1/4 tsp dried rosemary; ½ tsp dried oregano; 1/2 tsp red pepper flakes; 1/3 C vegetable broth or stock; 2 tbsp milk; Salt, to taste; Pepper, to taste; 2 tilapia fillets; ½ tsp paprika; ½ tsp dried thyme; ½ tsp dried oregano; 2 tbsp butter, melted; 2 cloves garlic, minced; 1 tbsp lemon juice; ▢ ¼ tsp lemon zest; ▢ 1 lemon, sliced into rounds, for garnish

5 steps

Prep:15minCook:10min

Updated at: Thu, 17 Aug 2023 11:26:05 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

Moderate

Nutrition per serving

Calories624.4 kcal (31%)

Total Fat43.6 g (62%)

Carbs24.2 g (9%)

Sugars2.6 g (3%)

Protein31.3 g (63%)

Sodium575.7 mg (29%)

Fiber10.9 g (39%)

% Daily Values based on a 2,000 calorie diet

Ingredients

2 servings

Whipped Beans

¼ cupextra-virgin olive oil

1 cancannellini beans

drained and rinsed

1 tspminced garlic

¼ tspdried rosemary

½ tspdried oregano

½ tspred pepper flakes

0.33 Cvegetable broth

2 Tbspmilk

Fish

2tilapia fillets

½ tsppaprika

½ tspdried thyme

½ tspdried oregano

2 Tbspbutter

melted

2cloves garlic

minced

1 Tbsplemon juice

¼ tsplemon zest

1lemon

sliced into rounds, for garnish

Instructions

Step 1

Add beans, oil, garlic, spices and broth to a large sauté pan. Cook over medium heat until beans have softened and most of the broth has been absorbed (about 8 minutes).

Step 2

Pour the beans and any remaining juices into a food processor or blender. Puree until the beans stop breaking down.

Step 3

Scrape down the sides of the blender and add milk. Puree again for about 10 seconds. The beans should resemble mashed potatoes at this point.

Step 4

Salt and pepper if desired. Serve topped with more red pepper flakes.