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Southwest Tilapia Recipe

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Tilapia's mild, neutral taste takes on a creamy Southwestern flavor in this no-fail recipe. Cod and halibut also work well in this dish. —Healthy Cooking Test Kitchen
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 diced tomatoes with mild green chilies
  • 1/2 cup frozen corn, thawed
  • 1/2 cup cubed avocado
  • 1/2 cup cubed cheddar cheese
  • 1/2 teaspoon dried cilantro flakes

Nutritional Facts

1 fillet equals 230 calories, 7 g fat (3 g saturated fat), 94 mg cholesterol, 290 mg sodium, 7 g carbohydrate, 2 g fiber, 35 g protein. Diabetic Exchanges: 5 lean meat, 1 fat.

Directions

  1. Place fillets in a 15-in. x 10-in. x 1-in. baking pan coated with cooking spray. Top with tomatoes, corn, avocado, cheese and cilantro. Bake at 400° for 15-20 minutes or until fish flakes easily with a fork. Yield: 6 servings.
Originally published as Southwest Tilapia in Healthy Cooking Annual Recipes Annual 2013, p170

Nutritional Facts

1 fillet equals 230 calories, 7 g fat (3 g saturated fat), 94 mg cholesterol, 290 mg sodium, 7 g carbohydrate, 2 g fiber, 35 g protein. Diabetic Exchanges: 5 lean meat, 1 fat.

Light-Bodied White Wine

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

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