Greek Tilapia Recipe

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Ingredients:

Serving

6 tilapia fillets (4 oz each)
4 tsp butter
1 egg
1 cup (4 oz) crumbled tomato and basil feta cheese
1/3 cup fat-free milk
1/4 tsp cayenne pepper
1 large tomato, seeded and chopped
1/4 cup chopped ripe olives
1/4 cup pine nuts, toasted
1 tbsp minced fresh parsley
1 tbsp lemon juice
1/8 tsp pepper

Directions:

In a large skillet, brown fish in butter in batches. Transfer to a 15-in. x 10-in. x 1-in. baking pan coated with cooking spray.
In a small bowl, combine the egg, cheese, milk and cayenne; spoon over fish. Sprinkle with tomato, olives and pine nuts. Bake, uncovered, at 425° for 10-15 minutes or until fish flakes easily with a fork.
In a small bowl, combine the parsley, lemon juice and pepper; drizzle over fish. Yield: 6 servings.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	208.79 Kcal (874 kJ)
Calories from fat	91.3 Kcal
		% Daily Value*
Total Fat	10.14g	16%
Cholesterol	92.06mg	31%
Sodium	121.79mg	5%
Potassium	511.7mg	11%
Total Carbs	5.7g	2%
Sugars	4.23g	17%
Dietary Fiber	0.8g	3%
Protein	25.71g	51%
Vitamin C	7mg	12%
Iron	1.9mg	10%
Calcium	38.8mg	4%

Amount Per 100 g
Calories	113.72 Kcal (476 kJ)
Calories from fat	49.73 Kcal
		% Daily Value*
Total Fat	5.53g	16%
Cholesterol	50.14mg	31%
Sodium	66.34mg	5%
Potassium	278.71mg	11%
Total Carbs	3.1g	2%
Sugars	2.3g	17%
Dietary Fiber	0.43g	3%
Protein	14.01g	51%
Vitamin C	3.8mg	12%
Iron	1mg	10%
Calcium	21.1mg	4%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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Recipe Tags

Weightwatchers Points

4.9

Points
6

PointsPlus

Good Points

saturated fat free,
low sodium

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