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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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