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Baked tilapia fish with spinach, olive, feta, tomatoes and black beans.
3/4 cup crumbled feta cheese
2 oz spanish olives
1 tsp garlic
1 cup chopped or sliced tomato
1 fl oz white wine
1 oz tilapia filet
1 1/2 cups black beans
Pre-heat oven on 350 °F (175 °C).
Create a foil pouch and add tilapia, seasoning, white wine and butter spray. Bake in oven for 15-25 minutes depending on filet thickness.
In a pan on medium to medium-high heat, sauté onions and garlic, then add fresh spinach.
When spinach is reduced partially add tomatoes and olives. Wait a minute or so and then add black beans. Reduce heat to low.
Five minutes before fish is done add feta to the bean mixture, remaining on low heat.
Serve tilapia on bed of bean mixture.
140 members have added this recipe to their cookbook.
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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.
arlene2's own diet
04 May 09 by member:
Very delicious flavor. I chose to make it without the olives, however.
11 Jan 10 by member:
yes on kate 1962,the numbers aren't bad at all.
smallboned's glutenslayer diet
26 Sep 11 by member:
Olives were overpowering
MackBlale's own diet
27 Oct 13 by member:
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in 1 serving of Feta Tilapia.
, 53% carbs, 25% protein.
Amount Per Serving
Calories from Fat 116
% Daily Values*
Polyunsaturated Fat 1.339g
Monounsaturated Fat 4.078g
Vitamin A 192%
Vitamin C 58%
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
* Based on a RDI of 2000 calories
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10 other members have added this recipe to their cookbook for Mediterranean Diet.
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