Prep Time: 10 mins
Cook Time: 30 mins
Meal Types:
Main Dishes
Side Dishes
Rating:
fatsecret members overall average rating
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Baked tilapia fish with spinach, olive, feta, tomatoes and black beans.
Ingredients
Directions
- 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.
155 members have added this recipe to their cookbook.
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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
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Olives were overpowering
27 Oct 13 by member: MackBlale
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yes on kate 1962,the numbers aren't bad at all.
26 Sep 11 by member: kate1962
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Very delicious flavor. I chose to make it without the olives, however.
11 Jan 10 by member: mickib35
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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.
04 May 09 by member: arlene2
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Nutrition summary:
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There are 509 calories in 1 serving of Feta Tilapia. |
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Calorie break-down: 22% fat, 53% carbs, 24% protein. |
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Nutrition Facts
Amount Per Serving
Calories
509
% Daily Values*
Total Fat
12.91g
17%
Saturated Fat
6.486g
32%
Trans Fat
-
Polyunsaturated Fat
1.339g
Monounsaturated Fat
4.078g
Cholesterol
38mg
13%
Sodium
801mg
35%
Total Carbohydrate
69.42g
25%
Dietary Fiber
18.2g
65%
Sugars
6.03g
Protein
31.7g
Vitamin D
-
Calcium
418mg
32%
Iron
8.04mg
45%
Potassium
2185mg
46%
Vitamin A
520mcg
58%
Vitamin C
34.7mg
39%
25%
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of RDI*
(509 calories)
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Calorie Breakdown:
Carbohydrate (54%)
Fat (22%)
Protein (24%)
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* Based on a RDI of 2000 calories
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