Mediterranean Tilapia
Jan 30, 2007 11:33:06 GMT -8
Post by jjg on Jan 30, 2007 11:33:06 GMT -8
Mediterranean Tilapia
Serves: 2
Hands-OnTime: 10 Minutes
Cooking Time: 15 Minutes
Total Time: 25 Minutes
Ingredients:
3 tablespoons sun-dried tomatoes packed in oil, drained and chopped
1 tablespoon capers, drained
2 tilapia fillets
1 tablespoon oil from the jar of sun-dried tomatoes
1 tablespoon lemon juice
2 tablespoons kalamata olives, pitted and chopped
Directions:
1. Preheat the oven to 375 degrees F (190 degrees C). In a small bowl, stir together the sun-dried tomatoes, olives and capers. Set aside.
2. Place the tilapia fillets side by side in a baking dish. Drizzle with oil and lemon juice.
3. Bake for 10 to 15 minutes in the preheated oven, until the fish flakes with a fork. Check after 10 minutes, so as not to overcook, or the fish may be dry. When fish is done, top with the tomato mixture, and serve.
Nutrition Info (per serving)
Calories 183 (35% from fat) | Protein 24g | Fat 7.2g (sat 1g) | Carbohydrate 5.4g | Fiber 1.1g | Cholesterol 41mg | Iron < 1mg | Sodium 464mg | Calcium 49mg
(c)2007 Prevention
Serves: 2
Hands-OnTime: 10 Minutes
Cooking Time: 15 Minutes
Total Time: 25 Minutes
Ingredients:
3 tablespoons sun-dried tomatoes packed in oil, drained and chopped
1 tablespoon capers, drained
2 tilapia fillets
1 tablespoon oil from the jar of sun-dried tomatoes
1 tablespoon lemon juice
2 tablespoons kalamata olives, pitted and chopped
Directions:
1. Preheat the oven to 375 degrees F (190 degrees C). In a small bowl, stir together the sun-dried tomatoes, olives and capers. Set aside.
2. Place the tilapia fillets side by side in a baking dish. Drizzle with oil and lemon juice.
3. Bake for 10 to 15 minutes in the preheated oven, until the fish flakes with a fork. Check after 10 minutes, so as not to overcook, or the fish may be dry. When fish is done, top with the tomato mixture, and serve.
Nutrition Info (per serving)
Calories 183 (35% from fat) | Protein 24g | Fat 7.2g (sat 1g) | Carbohydrate 5.4g | Fiber 1.1g | Cholesterol 41mg | Iron < 1mg | Sodium 464mg | Calcium 49mg
(c)2007 Prevention