Mediterranean Tilapia

Name: Mediterranean Tilapia
Prep time: 5 min
Cook time: 15 min
Total time: 20 min
Yield: 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

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

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, 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 chiles, 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.

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.

Originally published as Tilapia mediteranian in Healthy Cooking April/May 2012

Reviews

My Review

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Average Rating:

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!