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Yields:
3 servings
Prep Time:
10 mins
Cook Time:
30 mins
Meal Types:
Main Dishes
Side Dishes
Rating:
Average FatSecret member ranking fatsecret members overall average rating

Feta Tilapia

Baked tilapia fish with spinach, olive, feta, tomatoes and black beans.

Ingredients

Directions

  1. Pre-heat oven on 350 °F (175 °C).
  2. Create a foil pouch and add tilapia, seasoning, white wine and butter spray. Bake in oven for 15-25 minutes depending on filet thickness.
  3. In a pan on medium to medium-high heat, sauté onions and garlic, then add fresh spinach.
  4. When spinach is reduced partially add tomatoes and olives. Wait a minute or so and then add black beans. Reduce heat to low.
  5. Five minutes before fish is done add feta to the bean mixture, remaining on low heat.
  6. Serve tilapia on bed of bean mixture.
145 members have added this recipe to their cookbook.
 

Average Member Rating

for Mediterranean Diet :

Average FatSecret member ranking


       

Can I Have These Foods

on Mediterranean Diet :
Food Group Avg Member Opinion 
Legumes and Legume Products
Moderation*
Cheese
Moderation*
Vegetables and Vegetable Products
OK*
Canned, Cooked, Dried and Frozen Fruit
Moderation*
Finfish and Shellfish Products
Moderation*
Alcohol
Unfavorable*
food groups ordered by calorie contribution to recipe.

Reviews 
I want to make this again, but I want to try subsituting the spainish olives for mushrooms. I think that the olives were just a little bit strong of a flavor for me. overall, a very good dish though.
04 May 09 by member: arlene2
Very delicious flavor. I chose to make it without the olives, however.
11 Jan 10 by member: mickib35
yes on kate 1962,the numbers aren't bad at all.
26 Sep 11 by member: kate1962
Olives were overpowering
27 Oct 13 by member: MackBlale
My family enjoyed this dish... I think I want to try making it with chicken instead of fish...
19 Aug 14 by member: Frazzemrat
Filter comments for:  all diets  |  Mediterranean Diet

     
 

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* opinions expressed on this site are those of the FatSecret members and do not necessarily reflect the views of Mediterranean Diet

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Nutrition summary:

There are 509 calories in 1 serving of Feta Tilapia.
Calorie break-down: 22% fat, 53% carbs, 25% protein.

Nutrition Facts
Serving Size 1 serving
 
Amount Per Serving
Calories from Fat 116
Calories 509
 
% Daily Values*
Total Fat 12.91g 20%
  Saturated Fat 6.486g 32%
  Polyunsaturated Fat 1.339g  
  Monounsaturated Fat 4.078g  
Cholesterol 38mg 13%
Sodium 801mg 33%
Potassium 2185mg  
Total Carbohydrate 69.42g 23%
  Dietary Fiber 18.2g 73%
  Sugars 6.03g  
Protein 31.7g  
 
Vitamin A 192% Vitamin C 58%
Calcium 42% Iron 45%
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Nutrition Values are based on USDA Nutrient Database SR18
25%
of RDI*
(509 calories)
25% of RDI
Calorie Breakdown:
 
Carbohydrate (53%)
 
Fat (22%)
 
Protein (25%)
Carbohydrates, 69.42g (53%) Fat, 12.91g (22%) Protein, 31.7g (25%)
* Based on a RDI of 2000 calories


did you know?

10 other members have added this recipe to their cookbook for Mediterranean Diet.