Mediterranean Tilapia
Ready In: 20 mins
Serves: 6
Ingredients
- 6 tilapia fillets (6 ounces each)
- 1 cup canned Italian-style 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 teaspoons 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 teaspoons 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.
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