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

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

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.

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