Tilapia with Olives, Mushrooms, and Tomatoes

Gluten Free
Dairy Free
Health score
56%
Tilapia with Olives, Mushrooms, and Tomatoes
35 min.
4
280kcal

Suggestions


Indulge in a delightful culinary experience with our Tilapia with Olives, Mushrooms, and Tomatoes recipe. This dish is not only a feast for the eyes but also a wholesome meal that caters to various dietary preferences, being both gluten-free and dairy-free. With a health score of 56, it’s a nutritious choice for lunch or dinner, perfect for those looking to maintain a balanced diet without sacrificing flavor.

Ready in just 35 minutes, this recipe serves four and packs a satisfying 280 calories per serving. The combination of tender tilapia fillets, savory olives, and earthy mushrooms creates a symphony of flavors that will tantalize your taste buds. The crushed tomatoes add a rich, tangy base, while the fresh oregano infuses the dish with a fragrant aroma that will fill your kitchen.

Whether you’re preparing a cozy family dinner or impressing guests at a gathering, this main course is sure to be a hit. Serve it alongside rice or crusty bread to soak up the delicious sauce, and watch as everyone savors each bite. Dive into this easy-to-make recipe that brings together wholesome ingredients and vibrant flavors, making it a perfect addition to your meal rotation.

Ingredients

  • tablespoon olive oil extra virgin 
  • small onion sliced lengthwise
  • teaspoon garlic minced
  • 14 ounce canned tomatoes crushed undrained canned
  • cup button mushrooms sliced
  • 0.8 cup pimento-stuffed olives green coarsely chopped
  • Tbsp oregano or dried fresh crushed chopped
  • 0.3 teaspoon salt 
  • 0.1 teaspoon pepper freshly ground
  • 24 ounces tilapia fillets 

Equipment

  • frying pan
  • spatula

Directions

  1. Heat olive oil in a large skillet over medium heat.
  2. Add the sliced onions and cook until translucent, about 5 minutes.
  3. Add the garlic and cook a minute more.
  4. Add the canned tomatoes and their juices.
  5. Add the sliced mushrooms, chopped olives, oregano, salt and pepper. Bring to a simmer.
  6. Add the fish:
  7. Lay the fish fillets gently on top of the onion tomato olive mixture and spread a little sauce over the fish.
  8. Return to a simmer (it's just the juices from the tomatoes that are simmering). Lower the heat to low and cover the pan.
  9. Cook or 8 to 10 minutes or until the fish easily flakes when tested with a fork.
  10. Serve: Use a wide spatula to lift the fillets from the pan to a serving plate. Spoon sauce over fish.
  11. Serve with rice, and/or crusty bread.

Nutrition Facts

Calories280kcal
Protein50.89%
Fat32.98%
Carbs16.13%

Properties

Glycemic Index
41
Glycemic Load
2.66
Inflammation Score
-9
Nutrition Score
23.445217671602%

Flavonoids

Luteolin
0.15mg
Isorhamnetin
0.88mg
Kaempferol
0.12mg
Myricetin
0.02mg
Quercetin
3.57mg

Nutrients percent of daily need

Calories:279.55kcal
13.98%
Fat:10.7g
16.46%
Saturated Fat:2.07g
12.95%
Carbohydrates:11.77g
3.92%
Net Carbohydrates:7.95g
2.89%
Sugar:5.78g
6.42%
Cholesterol:85.05mg
28.35%
Sodium:762.07mg
33.13%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:37.14g
74.29%
Selenium:74.41µg
106.3%
Vitamin B12:2.7µg
44.95%
Vitamin B3:8.86mg
44.31%
Vitamin D:5.32µg
35.47%
Phosphorus:350.74mg
35.07%
Potassium:936.57mg
26.76%
Vitamin B6:0.5mg
25.04%
Vitamin E:3.62mg
24.16%
Copper:0.43mg
21.69%
Magnesium:76.14mg
19.03%
Manganese:0.36mg
18.08%
Vitamin K:18.06µg
17.2%
Iron:3.02mg
16.79%
Folate:64.88µg
16.22%
Vitamin B2:0.27mg
15.84%
Fiber:3.82g
15.28%
Vitamin B5:1.51mg
15.08%
Vitamin C:11.19mg
13.56%
Vitamin B1:0.18mg
12.05%
Calcium:90.38mg
9.04%
Zinc:1.04mg
6.92%
Vitamin A:334.83IU
6.7%