Greek Tilapia
Created by BK_Halloway51 on April 1, 2012
- Servings: 6
- Prep Time: 15m
- Cook Time: 15m
- Recipe #5095
Ingredients
- 6 tilapia fish fillets (4 ounces each)
- Olive oil
- 1 egg
- 1 cup crumbled feta cheese (tomato and basil feta cheese)
- 1/3 cup low-fat milk (or fat-free milk)
- 1/4 teaspoon cayenne pepper
- 1 large tomato, seeded and chopped
- 1/4 cup chopped ripe olives
- 1/4 cup pine nuts, toasted
- 1 tablespoon minced fresh parsley
- 1 tablespoon lemon juice
- Salt & pepper
How to Make
-
Step 1: In a large skillet, brown fish in olive oil in batches. Transfer to a 15-inch x 10-inch baking pan coated with cooking spray.
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Step 2: 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.
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Step 3: In a small bowl, combine the parsley, lemon juice and pepper; drizzle over fish
Nutritional Facts
- Serving Size: 1 (86.9 g)
- Calories 166.4
- Total Fat - 12.5 g
- Saturated Fat - 5.2 g
- Cholesterol - 65.1 mg
- Sodium - 390.3 mg
- Total Carbohydrate - 3.5 g
- Dietary Fiber - 0.4 g
- Sugars - 2.5 g
- Protein - 10.6 g
- Calcium - 147.7 mg
- Iron - 1 mg
- Vitamin C - 3.8 mg
- Thiamin - 0.1 mg