Italian-Style Tilapia Fillets

  • Prep Time 15 min
  • Total Time 15 min
  • Servings 4

Ingredients

Ingredients

1
lb tilapia or catfish fillets, cut into 4 serving pieces
1
teaspoon salt-free seasoning blend
1
tablespoon olive or canola oil
1
clove garlic, finely chopped
1
pint (2 cups) cherry tomatoes, cut in half
1/4
cup sliced ripe olives, drained

Directions

Directions

  • 1 Sprinkle both sides of fish fillets with seasoning blend. In 12-inch nonstick skillet, heat oil over medium-high heat. Add fish; cook 6 to 8 minutes, turning once, until golden. Remove fish from skillet; cover to keep warm.
  • 2 Heat same skillet over medium-high heat. Add garlic; cook and stir 30 seconds. Add tomatoes; cook about 3 minutes, stirring occasionally, until softened and juicy. Stir in olives. Serve over fish.

Notes










Tips

Expert Tips

Tilapia and catfish are farm-raised and reliably available year-round, but any mild-tasting fish fillets—say, Alaskan pollock or cod—will also work nicely.

Nutrition Information

Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
160
Calories from Fat
50
% Daily Value
Total Fat
6g
9%
Saturated Fat
1g
5%
Trans Fat
0g
Cholesterol
60mg
20%
Sodium
170mg
7%
Potassium
1240mg
35%
Total Carbohydrate
4g
1%
Dietary Fiber
1g
5%
Sugars
2g
Protein
22g
% Daily Value*:
Vitamin A
15%
15%
Vitamin C
10%
10%
Calcium
4%
4%
Iron
4%
4%
Exchanges:
0 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 3 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1 Fat;
Carbohydrate Choice
0
*Percent Daily Values are based on a 2,000 calorie diet.