Mediterranean-Topped Tilapia

Recipe: Nutrition
Diabetes Appropriate
Dairy-free
Egg-free
Heart-Healthy
Low-Calorie
Low-Carbohydrate
Low-Cholesterol
Low-Saturated Fat
Low-Sodium
Low-Sugar
Weight Management
Dish type
Dinner
Serves
4
Ready in
15 minutes
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Ingredients

  • 1 cup seeded, chopped Roma (plum) tomatoes
  • 2 garlic cloves, minced
  • 3 tbsp. chopped fresh oregano
  • 2 tbsp. chopped black olives
  • 2 tbsp. extra virgin olive oil, divided
  • 1 tbsp. red wine vinegar
  • 4 tilapia fillets, 1/2-inch thick
  • 2 tbsp. pine nuts or slivered almonds, toasted

Directions

Prep Time
10 minutes
Cook Time
5 minutes
Ready in
15 minutes
  1. Preheat broiler. Coat a baking pan with nonstick cooking spray. In a medium bowl combine tomatoes, garlic, oregano, olives, 1 tablespoon of the oil, and vinegar. Season to taste with salt and pepper.
  2. Rinse fillets; pat dry with paper towels. Brush fillets with remaining 1 tablespoon oil; season with salt and pepper to taste.
  3. Place fish in a single layer on baking pan. Broil 5 minutes or until fish flakes easily with a fork.
  4. Spoon tomato mixture on fillets, sprinkle with toasted pine nuts or almonds, and serve.

Nutritional Information

Serving Size
1
Per Serving
Calories 256, Calories Fat 127, Total Fat 14g, Saturated Fat 1g, Cholesterol 73mg, Sodium 127mg, Carbohydrate 4g, Protein 29g
Serving Size1
Calories256
Calories Fat127
Calories (fat) extra50
Total Fat14g
Total Fat (extra)22
Saturated Fat1g
Saturated Fat (extra)9
Cholesterol73mg
Cholesterol (extra)24
Sodium127mg
Sodium (extra)5
Potassium146mg
Carbohydrate4g
Carbohydrate (extra)2
Fiber0g
Fiber (extra)4
Sugars1g
Protein29g
Omega30g
Vitamin A532IU
Vitamin A (extra)11
Vitamin C6mg
Vitamin C (extra)10
Iron1mg
Iron (extra)6