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 DishSide 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 FatAmount Per Serving 12.91g% Daily Value 17%
-
Saturated FatAmount Per Serving 6.486g
-
Trans FatAmount Per Serving 0g
-
Polyunsaturated FatAmount Per Serving 1.339g
-
Monounsaturated FatAmount Per Serving 4.078g
-
-
CholesterolAmount Per Serving 38mg% Daily Value 13%
-
SodiumAmount Per Serving 801mg% Daily Value 35%
-
Total CarbohydrateAmount Per Serving 69.42g% Daily Value 25%
-
Dietary FiberAmount Per Serving 18.2g% Daily Value 65%
-
Total SugarsAmount Per Serving 6.03gIncludes -g Added Sugars
-
-
ProteinAmount Per Serving 31.7g
Nutrients Declaration Requirement
-
Vitamin AAmount Per Serving 58mcg% Daily Value 6%
-
Vitamin CAmount Per Serving 39mg% Daily Value 43%
-
Vitamin DAmount Per Serving -mcg% Daily Value -%
-
CalciumAmount Per Serving 32mg% Daily Value 2%
-
IronAmount Per Serving 45mg% Daily Value 250%
-
PotassiumAmount 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. |