Tilapia Italiano Recipe

Looking for an easy Tilapia Italiano recipe? Learn how to make Tilapia Italiano using healthy ingredients.


Submitted by jfstarnes

Makes 1 serving



Additional Ingredients nonfat cooking spray, 0 cal

Recipe Ingredients for Tilapia Italiano

5 oz tilapia
1 tsp garlic, crushed
1/4 tsp lemon pepper
1/2 tsp oregano
1 tomatos, diced
1 ground black pepper

Recipe Directions for Tilapia Italiano

  1. Rinse tilapia under cold water and pat dry with paper towels.

  2. Coat skillet with nonfat cooking spray.

  3. Saute garlic over medium heat for 1 minute.

  4. Sprinkle fish with oregano, lemon pepper and salt.

  5. Add fish to pan, saute on each side until opaque.

  6. Remove from pan and keep warm.

  7. Add tomoto to pan, heat over medium-high heat for 2 minutes.

  8. Return fish to pan and heat.

  9. Serve hot.

  10. Add ground pepper if desirec.

Categories

Main Dish

Nutrition Facts
Serving Size 268.9g
Amount Per Serving
Calories
148
Calories from Fat
14
% Daily Value*
Total Fat
1.6g
2%
Saturated Fat
0.6g
3%
Trans Fat
0.0g
Cholesterol
70mg
23%
Sodium
58mg
2%
Potassium
323mg
9%
Total Carbohydrates
6.6g
2%
Dietary Fiber
2.0g
8%
Sugars
3.2g
Protein
27.9g
Vitamin A 22% Vitamin C 28%
Calcium 3% Iron 4%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
B
  Good points
  • Low in saturated fat
  • Low in sodium
  • High in vitamin A
  • High in vitamin C
  •   Bad points
  • High in cholesterol
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