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Tilapia with green buckwheat and vegetables
Juicy tilapia baked with green buckwheat, green beans, and carrots, topped with a delicate, melted layer of sulguni cheese. A balanced, nutritious, and high-protein dish that is perfect for a healthy lunch.
Ingredients
For 1 serving- Tilapia fillet200 g
- Buckwheat green70 g
- стручкова квасоля100 g
- Carrot100 g
- Сыр Сулугуни20 g
- Lemon juice1 tsp
- Salt(optional)
- Ground Black Pepper(optional)
- Paprika(optional)
- Garlic powder(optional)
- Fresh greens(optional)
Instructions
- 1
Rinse the green buckwheat thoroughly and place it in a small baking dish.
- 2
Add 180 ml of hot water and a pinch of salt.
- 3
Evenly arrange the green beans and sliced carrot on top.
- 4
Season the tilapia with salt, pepper, paprika, and dried garlic, then drizzle with lemon juice.
- 5
Place the fish on top of the vegetables.
- 6
Cover the dish with foil.
- 7
Bake at 190°C for 40–45 minutes.
- 8
Remove the foil 5 minutes before it is done, sprinkle with sulguni cheese, and return to the oven until the cheese melts.
Ingredients
For 1 servingIngredients
Tilapia fillet
200 g
Buckwheat green
70 g
стручкова квасоля
100 g
Carrot
100 g
Сыр Сулугуни
20 g
Lemon juice
1 tsp
Salt
(optional)
Ground Black Pepper
(optional)
Paprika
(optional)
Garlic powder
(optional)
Fresh greens
(optional)
Step-by-step instructions
For 1 serving- 1
Rinse the green buckwheat thoroughly and place it in a small baking dish.
- 2
Add 180 ml of hot water and a pinch of salt.
- 3
Evenly arrange the green beans and sliced carrot on top.
- 4
Season the tilapia with salt, pepper, paprika, and dried garlic, then drizzle with lemon juice.
- 5
Place the fish on top of the vegetables.
- 6
Cover the dish with foil.
- 7
Bake at 190°C for 40–45 minutes.
Remove the foil 5 minutes before it is done, sprinkle with sulguni cheese, and return to the oven until the cheese melts.
Nutrition per serving
Macronutrients
56% of calories
Helps build and repair muscle tissue.
20% of calories
Provides energy for your body and brain.
23% of calories
Supports hormone production and brain function.
Ingredient nutrition breakdown
| Ingredient | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Tilapia fillet | 192 | 40g | 0g | 3g |
| Buckwheat green | 227 | 9g | 47g | 0g |
| стручкова квасоля | 31 | 2g | 7g | 0g |
| Carrot | 41 | 1g | 10g | 0g |
| Сыр Сулугуни | 61 | 4g | 0g | 5g |
| Lemon juice | 1 | 0g | 0g | 0g |
| Salt | — | — | — | — |
| Ground Black Pepper | — | — | — | — |
| Paprika | — | — | — | — |
| Garlic powder | — | — | — | — |
| Fresh greens | — | — | — | — |
Estimated — some ingredients lack nutrition data.
Nutrition and calorie figures are approximate. They are calculated from reference data for each ingredient and may differ depending on the specific products and brands you use, their fat content and ripeness, how you measure them, and the actual portion size.
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