Indian Turmeric Tilapia with Broccoli and Spinach

One plate is the amount the calories and protein above are for.

• 6 oz tilapia
• 1.5 cups cooked broccoli (from 1.95 cups raw)
• 1 cups cooked spinach (from 5 cups raw)
• 1 tsp ground turmeric
• 1 tsp curry powder
• 1 tbsp grated ginger
• 2 cloves garlic, minced
• 1 cup low sodium vegetable broth
• 1 lemon, juiced

• 12 oz tilapia
• 3 cups cooked broccoli (from 3.875 cups raw)
• 2 cups cooked spinach (from 10 cups raw)
• 2 tsp ground turmeric
• 2 tsp curry powder
• 2 tbsp grated ginger
• 4 cloves garlic, minced
• 2 cups low sodium vegetable broth
• 2 lemon, juiced

• 24 oz tilapia
• 6 cups cooked broccoli (from 7.8 cups raw)
• 4 cups cooked spinach (from 20 cups raw)
• 4 tsp ground turmeric
• 4 tsp curry powder
• 4 tbsp grated ginger
• 8 cloves garlic, minced
• 4 cups low sodium vegetable broth
• 4 lemon, juiced

• 36 oz tilapia
• 9 cups cooked broccoli (from 11.7143 cups raw)
• 6 cups cooked spinach (from 30 cups raw)
• 6 tsp ground turmeric
• 6 tsp curry powder
• 6 tbsp grated ginger
• 12 cloves garlic, minced
• 6 cups low sodium vegetable broth
• 6 lemon, juiced

• 48 oz tilapia
• 12 cups cooked broccoli (from 15.6 cups raw)
• 8 cups cooked spinach (from 40 cups raw)
• 8 tsp ground turmeric
• 8 tsp curry powder
• 8 tbsp grated ginger
• 16 cloves garlic, minced
• 8 cups low sodium vegetable broth
• 8 lemon, juiced

1. Simmer the vegetable broth, turmeric, curry powder, ginger, and garlic in a wide pan for 2 minutes until fragrant.

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2. Add the broccoli and steam covered for 6 minutes until bright green and fork tender.

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3. Nestle in the tilapia, cover, and poach for 7 minutes until the fish flakes easily and reaches 145°F.

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4. Stir in the spinach and cook for 2 minutes until just wilted.

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5. Finish with lemon juice and spoon the broth over the top before serving.

• Calories260
• Protein42g
• Carbs20g
• Fat0g
• Fiber8g
• Sodium568mg

• A Healthy Weight
• Eating Well
• Inflammation

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