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Mediterranean Tilapia Recipe

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I recently became a fan of tilapia because of its mild taste; it’s also low in calories and fat. Plus, it’s easy to top with my favorite ingredients. —Robin Brenneman, Hilliard, Ohio

This recipe is:

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Diabetic Friendly

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Mediterranean Tilapia Recipe

Prep/Total Time: 25 min.

Yield: 6 Servings

10 15 25

Ingredients

6 tilapia fillets (6 ounces each)
1 cup canned Italian diced tomatoes
1/2 cup water-packed artichoke hearts, chopped
1/2 cup sliced ripe olives
1/2 cup crumbled feta cheese

Directions

Place fillets in a 15-in. x 10-in. x 1-in. baking pan coated with cooking spray. Top with tomatoes, artichoke, olives and cheese. Bake at 400° for 15-20 minutes or until fish flakes easily with a fork. Yield: 6 servings.

Italian Tilapia: Follow method as directed but top fillets with 1 cup diced tomatoes with roasted garlic, 1/2 cup each julienned roasted sweet red pepper, sliced fresh mushrooms, diced fresh mozzarella cheese and 1/2 tsp. dried basil. Nutrition Facts: 1 fillet equals 189 calories, 4 g fat (2 g saturated fat), 90 mg cholesterol, 351 mg sodium, 4 g carbohydrate, trace fiber, 34 g protein. Diabetic Exchanges: 5 lean meat, 1/2 fat.
Southwest Tilapia: Follow method as directed but top fillets with 1 cup diced tomatoes with mild green chilies, 1/2 each cup cubed avocado, thawed corn, cubed cheddar cheese and 1/2 tsp. dried cilantro. Nutrition Facts: 1 fillet equals 224 calories, 7 g fat (3 g saturated fat), 93 mg cholesterol, 281 mg sodium, 7 g carbohydrate, 2 g fiber, 35 g protein. Diabetic Exchanges: 5 lean meat, 1 fat.

Nutritional Facts 1 fillet equals 197 calories, 4 g fat (2 g saturated fat), 88 mg cholesterol, 446 mg sodium, 5 g carbohydrate, 1 g fiber, 34 g protein. Diabetic Exchanges: 5 lean meat, 1/2 fat.

Originally published as Mediterranean Tilapia in Healthy Cooking April/May 2012, p40

The History of Feta

FETA is a white, salty, semi-firm cheese. Traditionally it was made from sheep or goat's milk but is now also made with cow's milk. After feta is formed in a special mold, it's sliced into large pieces, salted and soaked in brine. Although feta cheese is mostly associated with Greek cooking, "feta" comes from the Italian word "fette", meaning slice of food.

Light-Bodied White Wine

Enjoy this recipe with a light-bodied white wine such as Sauvignon Blanc or Pinot Grigio.

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Mediterranean Tilapia

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Reviewed on Apr. 05, 2012 by bama411

This was very, very good!! I love all the toppings, so I figured I'd like them on the tilapia. Healthy too! I'm going to try the other two variations soon. Loved it!