Greek Tilapia

Name: Greek Tilapia
Prep time: 30 min
Cook time: 10 min
Total time: 40 min
Yield: 6 servings.
Ingredients: 6 tilapia fillets (4 ounces each); 4 teaspoons butter; 1 large egg; 1 cup (4 ounces) crumbled tomato and basil feta cheese; 1/3 cup fat-free milk; 1/4 teaspoon cayenne pepper; 1 large tomato, seeded and chopped; 1/4 cup chopped ripe olives; 1/4 cup pine nuts, toasted; 1 tablespoon minced fresh parsley; 1 tablespoon lemon juice; 1/8 teaspoon pepper

While on a trip through the Greek islands, my husband and I had a dish that we loved. I tried to duplicate it by combining several different recipes and came up with this. —Sally Burrell, Idaho Falls, Idaho

Ingredients

6 tilapia fillets (4 ounces each)
4 teaspoons butter
1 large egg
1 cup (4 ounces) crumbled tomato and basil feta cheese
1/3 cup fat-free milk
1/4 teaspoon cayenne pepper
1 large tomato, seeded and chopped
1/4 cup chopped ripe olives
1/4 cup pine nuts, toasted
1 tablespoon minced fresh parsley
1 tablespoon lemon juice
1/8 teaspoon pepper

Directions

In a large skillet, brown fish in butter in batches. Transfer to a 15x10x1-in. baking pan coated with cooking spray.
In a small bowl, combine the egg, cheese, milk and cayenne; spoon over fish. Sprinkle with tomato, olives and pine nuts. Bake, uncovered, at 425° for 10-15 minutes or until fish flakes easily with a fork.
In a small bowl, combine the parsley, lemon juice and pepper; drizzle over fish.

Nutrition Facts

1 each: 224 calories, 11g fat (5g saturated fat), 107mg cholesterol, 306mg sodium, 4g carbohydrate (2g sugars, 2g fiber), 28g protein. Diabetic Exchanges: 3 lean meat, 2 fat.

Originally published as Tilapia A La Greek in Healthy Cooking February/March 2011

Reviews

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Average Rating:

mumsay

Jan 22, 2015

Very tasty! The only changes I made were sliced olives instead of chopped, and omitted pine nuts simply because I didn't have them on hand. Easy recipe.
walkerel1

Oct 5, 2012

So yummy! My family loved it!
maricam3

Apr 7, 2012

WOW!
SusanMowery

Apr 1, 2012

Wonderful combination of flavors. Even my son loved this
mythyagain

Mar 30, 2012

Takes a little more work than other tilapia recipes but well worth it!
brdoyle

Mar 28, 2012

Outstanding flavor, easy to make, everyone loved it!
MEMOMCH

Mar 26, 2012

don't usually cook fish---think this will change my mind!!!!!!!!!
Sunnygrammie

Mar 25, 2012

I'm typically not a huge fan of fish, but this dish was very tasty. Both my husband and my son really enjoyed it and gave it a "thumbs up" which is our family rating system to make again.
deebeth71

Mar 24, 2012

Omitted pine nuts, because many people have severe reactions to them...their throat swells and breathing becomes difficult within minutes, so I never use them. Sunflower seed or slivered almonds are a better choice.
tsuop

Mar 23, 2012

Since I don't like ripe olives:( I omitted them, but kept the rest of the recipe intact. YUM!!