Mediterranean Tilapia Recipe
Mediterranean Tilapia Recipe photo by Taste of Home

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
TOTAL TIME: Prep/Total Time: 25 min.
MAKES:6 servings
TOTAL TIME: Prep/Total Time: 25 min.
MAKES: 6 servings

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

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.

Directions

  1. Preheat oven to 400°. Place fillets in a 15x10x1-in. baking pan coated with cooking spray. Top with tomatoes, artichoke, olives and cheese. Bake 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.
Originally published as Mediterranean Tilapia in Healthy Cooking April/May 2012, p40

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.

Light-Bodied White Wine

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

Reviews for Mediterranean Tilapia

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MY REVIEW
Reviewed Apr. 5, 2012

"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!"

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