Feta Tilapia Recipe With Nutrition Data and Calorie Count

Feta Tilapia

Baked tilapia fish with spinach, olive, feta, tomatoes and black beans.

Yields:

3 servings

Prep Time:

10 mins

Cook Time:

30 mins

Meal Type:

Main Dish
Side Dish

Rating:

Ingredients

3/4 cup crumbled feta cheese
2 oz spanish olives
1 tsp garlic
1/4 slice large onion
1 package fresh spinach
1 cup chopped or sliced tomato
1 fl oz white wine
1 1/2 cups black beans
1 oz tilapia filet

Directions

Pre-heat oven on 350 °F (175 °C).
Create a foil pouch and add tilapia, seasoning, white wine and butter spray. Bake in oven for 15-25 minutes depending on filet thickness.
In a pan on medium to medium-high heat, sauté onions and garlic, then add fresh spinach.
When spinach is reduced partially add tomatoes and olives. Wait a minute or so and then add black beans. Reduce heat to low.
Five minutes before fish is done add feta to the bean mixture, remaining on low heat.
Serve tilapia on bed of bean mixture.

Nutrition Facts

Serving Size 1 serving

Daily Values

Calories

Amount Per Serving 509

% Daily Value*

Total Fat

Amount Per Serving 12.91g

% Daily Value 17%
- Saturated Fat
  
  Amount Per Serving 6.486g
- Trans Fat
  
  Amount Per Serving 0g
- Polyunsaturated Fat
  
  Amount Per Serving 1.339g
- Monounsaturated Fat
  
  Amount Per Serving 4.078g
Cholesterol

Amount Per Serving 38mg

% Daily Value 13%
Sodium

Amount Per Serving 801mg

% Daily Value 35%
Total Carbohydrate

Amount Per Serving 69.42g

% Daily Value 25%
- Dietary Fiber
  
  Amount Per Serving 18.2g
  
  % Daily Value 65%
- Total Sugars
  
  Amount Per Serving 6.03g
  
  Includes -g Added Sugars
Protein

Amount Per Serving 31.7g

Nutrients Declaration Requirement

Vitamin A

Amount Per Serving 58mcg

% Daily Value 6%
Vitamin C

Amount Per Serving 39mg

% Daily Value 43%
Vitamin D

Amount Per Serving -mcg

% Daily Value -%
Calcium

Amount Per Serving 32mg

% Daily Value 2%
Iron

Amount Per Serving 45mg

% Daily Value 250%
Potassium

Amount Per Serving 2185mg

% Daily Value 46%

Nutrition summary:

Calories 509 KCal
Fat 12.91 g
Carbs 69.42 g
Protein 31.7 g

There are 509 calories in 1 serving of Feta Tilapia.

How long would it take to burn off 509 KCal?
Basketball	51 minutes
Cycling (10 MPH)	70 minutes
Jogging	41 minutes
Running	34 minutes
Swimming (crawl, moderate pace)	49 minutes
Walking	59 minutes
Weight Training	59 minutes
Values estimated based on person weighing 160 lbs.