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Mediterranean Tilapia

I recently became a fan of tilapia. The mild taste makes it easy to top with our favorite ingredients. And it’s low in calories and fat. What’s not to love? —Robin Brenneman, Hilliard, Ohio
  • 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

Directions

  • 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, until fish flakes easily with a fork, 15-20 minutes.
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 and diced fresh mozzarella cheese, and 1/2 tsp. dried basil. 1 fillet: 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 chiles, 1/2 each cup cubed avocado, frozen corn (thawed) and cubed cheddar cheese, and 1/2 tsp. dried cilantro.
1 fillet: 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.
Nutrition Facts
1 fillet: 197 calories, 4g fat (2g saturated fat), 88mg cholesterol, 446mg sodium, 5g carbohydrate (2g sugars, 1g fiber), 34g protein. Diabetic exchanges: 5 lean meat, 1/2 fat.

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Reviews

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Average Rating:
  • Karen
    May 12, 2019

    All I've ever read about tilapia is it is very dirty. I might try this recipe with another fish, but never with tilapia. Too afraid!

  • Rosemary
    Mar 21, 2019

    Much better to use a different fish filet. Tilapia is far too high in Omega 6 fatty acids, plus one needs to be very careful sourcing it. Way too much of It is grown in very unsavory conditions.

  • sdipiazza
    Feb 12, 2017

    The picture in the magazine looked great, the description sounded delicious but, unfortunately, it was tasteless. I won't be making it again.

  • Beema
    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.

  • PrplMonky5
    Oct 20, 2015

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

  • bjsilve0
    Oct 10, 2015

    Fantastic flavor & sooooo easy to make.

  • bama411
    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!