Directions:
- Combine diced tomato, green pepper and onion in a bowl and set aside.
- In a non-stick pan, add olive oil and heat over med-low heat (lightly coat whole bottem of pan with oil, but not too much or you start frying)
- Add tilapia fillets to pan and squeeze lemons all over them; add lemons to the pan.
- Cover the pan and let fillets simmer. Adjust heat as necessary. I have had fillets take only 10 minutes to cook and others have taken 20 minutes. Check on the fillets with a fork. The fish should flake and fall apart when done.
- About 5 minutes before fillets are done, spoon diced veggies onto fillets.
- Cover and cook until done.
- I always make extra diced veggies to add to my cook fillets later.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 108.6 Kcal (455 kJ) | ||
| Calories from fat | 15.66 Kcal | ||
| % Daily Value* | |||
| Total Fat | 1.74g | 3% | |
|---|---|---|---|
| Cholesterol | 43.5mg | 15% | |
| Sodium | 49.09mg | 2% | |
| Potassium | 456.7mg | 10% | |
| Total Carbs | 6.41g | 2% | |
| Sugars | 3.08g | 12% | |
| Dietary Fiber | 1.9g | 8% | |
| Protein | 18.43g | 37% | |
| Vitamin C | 34.6mg | 58% | |
| Iron | 1.2mg | 6% | |
| Calcium | 25.4mg | 3% | |
| Amount Per 100 g | |||
| Calories | 57.12 Kcal (239 kJ) | ||
| Calories from fat | 8.24 Kcal | ||
| % Daily Value* | |||
| Total Fat | 0.92g | 3% | |
|---|---|---|---|
| Cholesterol | 22.88mg | 15% | |
| Sodium | 25.82mg | 2% | |
| Potassium | 240.21mg | 10% | |
| Total Carbs | 3.37g | 2% | |
| Sugars | 1.62g | 12% | |
| Dietary Fiber | 1g | 8% | |
| Protein | 9.69g | 37% | |
| Vitamin C | 18.2mg | 58% | |
| Iron | 0.6mg | 6% | |
| Calcium | 13.4mg | 3% | |
* 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.
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