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
6 ServingsPrep/Total Time: 25 min.
- 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
- 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.