Tilapia Recipe

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


Submitted by danaah

Makes 4 servings



tilapia with tomatoes and spinach

Recipe Ingredients for tilapia

1/4 cup of corn meal
1/4 cup extra virgin olive oil
16 ounces tilapia
10 ounces spinach
1 small onion, diced
3 tomatoes, diced

Recipe Directions for tilapia

  1. Season and coat the fish with cornmeal, set aside

  2. Heat a large pan with the olive oil. Add fish and reduce heat. Cook until fish is brown on both sides, then remove.

  3. Add the remainder of the ingredients to the pan and turn heat up.

  4. Service the spinach/tomatoes over the fish

Categories

Main Dish

Nutrition Facts
Serving Size 314.1g
Amount Per Serving
Calories
276
Calories from Fat
137
% Daily Value*
Total Fat
15.2g
23%
Saturated Fat
2.5g
12%
Trans Fat
0.0g
Cholesterol
56mg
19%
Sodium
102mg
4%
Potassium
659mg
19%
Total Carbohydrates
12.9g
4%
Dietary Fiber
3.5g
14%
Sugars
3.5g
Protein
24.9g
Vitamin A 149% Vitamin C 55%
Calcium 8% Iron 14%
* 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 sodium
  • Very high in vitamin A
  • High in vitamin C
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