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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.
153 members have added this recipe to their cookbook.
 

Average Member Rating

for SkinnyBeeyatch's own diet :

not yet rated.


       

Can I Have These Foods

on SkinnyBeeyatch's own diet :
Food Group Avg Member Opinion 
Legumes and Legume Products
Favorable
Cheese
Favorable
Vegetables and Vegetable Products
Favorable
Canned, Cooked, Dried and Frozen Fruit
OK
Finfish and Shellfish Products
Favorable
Alcohol
OK
food groups ordered by calorie contribution to recipe.

Reviews 
My family enjoyed this dish... I think I want to try making it with chicken instead of fish...
19 Aug 14 by member: Frazzemrat
Olives were overpowering
27 Oct 13 by member: MackBlale
yes on kate 1962,the numbers aren't bad at all.
26 Sep 11 by member: kate1962
Very delicious flavor. I chose to make it without the olives, however.
11 Jan 10 by member: mickib35
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
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Nutrition summary:

There are 509 calories in 1 serving of Feta Tilapia.
Calorie break-down: 22% fat, 53% carbs, 24% protein.

Nutrition Facts
Serving Size 1 serving
Amount Per Serving
Calories
509
 
% Daily Values*
Total Fat
12.91g
20%
Saturated Fat
6.486g
32%
Trans Fat
-
Polyunsaturated Fat
1.339g
Monounsaturated Fat
4.078g
Cholesterol
38mg
13%
Sodium
801mg
33%
Total Carbohydrate
69.42g
23%
Dietary Fiber
18.2g
73%
Sugars
6.03g
Protein
31.7g
Vitamin D
-
Calcium
1250mg
125%
Iron
24.12mg
134%
Potassium
2185mg
62%
Vitamin A
28800IU
576%
Vitamin C
103.8mg
173%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
25%
of RDI*
(509 calories)
25% of RDI
Calorie Breakdown:
 
Carbohydrate (54%)
 
Fat (22%)
 
Protein (24%)
* Based on a RDI of 2000 calories


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