Add to my cookbook
Add to food diary
fatsecret members overall average rating
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.
142 members have added this recipe to their cookbook.
Average Member Rating
view ratings for other diets
Can I Have These Foods
Avg Member Opinion
Legumes and Legume Products
Vegetables and Vegetable Products
Canned, Cooked, Dried and Frozen Fruit
Finfish and Shellfish Products
food groups ordered by calorie contribution to recipe.
view full ingredient analysis for this recipe
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:
My family enjoyed this dish... I think I want to try making it with chicken instead of fish...
Frazzemrat's own diet
19 Aug 14 by member:
Filter comments for:
Review This Recipe
Do you think this recipe is good for
to review this recipe
* opinions expressed on this site are those of the FatSecret members and do not necessarily reflect the views of Mediterranean Diet
Other Related Links
Related Recipe Collections
High Fiber Recipes
Fish Main Dish Recipes
Baked Main Dish Recipes
Other Related Recipes
Tuna & Lemon Spaghetti
Really fast recipe for a light pasta with tuna with a lemon scent.
Fat free half & half helps to keep the calories down.
Salmon Alfredo Salad
A low GI salmon pasta salad.
Dandelion Tuna Salad
Dandelion leaf tuna salad with egg whites.
Tilapia "Chicken" Salad
A healthier low calorie "chicken-salad-like" sandwich.
Pistachio Encrusted Tilapia
view more recipes
Share Your Recipes!
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
What is my Recommended Daily Intake (RDI)?
did you know?
10 other members have added this recipe to their cookbook for Mediterranean Diet.
© 2014 FatSecret. All rights reserved.