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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: 20 min.
MAKES:6 servings
TOTAL TIME: Prep/Total Time: 20 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 hearts, olives and cheese. Bake, uncovered, 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

Light-Bodied White Wine

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


Reviews for Mediterranean Tilapia

AVERAGE RATING
(4)
RATING DISTRIBUTION
5 Star
 (4)
4 Star
 (0)
3 Star
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2 Star
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1 Star
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MY REVIEW
Reviewed Nov. 3, 2015

"Always looking now for recipes that will serve just one or two without making massive changes, and this one filled the bill... Just one fillet, with the other ingredients reduced by half and it worked. I love tilapia, and the addition of these rather typical Mediterranean flavors was perfect for me. I put rice pilaf on the side. Delicious."

MY REVIEW
Reviewed Oct. 20, 2015

"Delicious and easy! I will definitely make this again, and I will try the other variations."

MY REVIEW
Reviewed Oct. 10, 2015

"Fantastic flavor & sooooo easy to make."

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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