Tilapia with Mediterranean Sauce Recipe

Looking for an easy Tilapia with Mediterranean Sauce recipe? Learn how to make Tilapia with Mediterranean Sauce using healthy ingredients.


Submitted by ellenmoriah

Makes 2 servings



The sauce more or less told me what to add, so although I've called it "Mediterranean", it's more of a jazz piece, written by the ingredients in my kitchen. It's tasty, too.

Recipe Ingredients for Tilapia with Mediterranean Sauce


FISH:
1/2 lb. tilapia
1 tbsp. Old Bay Seasoning

SAUCE:
1 tbsp. olive oil
1 tbsp. butter
1/4 c. white wine, dry
1 tbsp. lemon juice
1/8 c. diced yellow onion, diced
1 scallion, diced
1/2 tomato, small, diced (about 1/3 cup)
1 tbsp. garlic, minced
1 tsp. dried oregano
1/2 tsp. dried basil
1/2 tsp. dried thyme

Recipe Directions for Tilapia with Mediterranean Sauce

  1. In a sauce pan, gently heat the olive oil and butter.

  2. Add the remaining ingredients and let simmer to reduce to about half the initial volume.

  3. Sprinkle and fish and broil for 5 minutes on one side and 2-3 minutes on the other (depends on the thickness). Remove from the broiler and cover each piece with the sauce before serving.

Categories

Main Dish

Nutrition Facts
Serving Size 203.6g
Amount Per Serving
Calories
249
Calories from Fat
123
% Daily Value*
Total Fat
13.7g
21%
Saturated Fat
5.1g
25%
Trans Fat
0.0g
Cholesterol
71mg
24%
Sodium
182mg
8%
Potassium
140mg
4%
Total Carbohydrates
5.3g
2%
Dietary Fiber
1.0g
4%
Sugars
1.4g
Protein
22.1g
Vitamin A 9% Vitamin C 16%
Calcium 4% Iron 6%
* 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
F
  Good points
  • Low in sugar
  •   Bad points
  • High in saturated fat
  • Contains alcohol
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