Tilapia with Tomatoes and Olives

Gluten Free
Dairy Free
Very Healthy
Health score
69%
Tilapia with Tomatoes and Olives
25 min.
4
339kcal

Suggestions


Are you looking for a healthy and flavorful dish that can be prepared in just 25 minutes? Look no further than our Tilapia with Tomatoes and Olives! This vibrant meal is not only gluten-free and dairy-free but also packs a nutritious punch, making it an ideal choice for lunch, dinner, or any time you crave a light yet satisfying meal.

The star of this dish, tilapia, is paired beautifully with a medley of diced tomatoes and savory black olives, creating a perfect harmony of flavors that will tantalize your taste buds. With the addition of aromatic garlic and fresh thyme, every bite is a celebration of Mediterranean cuisine.

What’s more, this recipe boasts a health score of 69, with a balanced caloric breakdown that includes a remarkable percentage of protein, healthy fats, and a modest amount of carbohydrates. At just 339 calories per serving, you can indulge guilt-free while nourishing your body.

Whether you’re preparing a meal for family or hosting a dinner party, this dish is sure to impress. The vibrant colors and delightful aromas will fill your kitchen, making cooking an enjoyable experience. So roll up your sleeves, grab your saucepan, and let’s dive into the delicious world of Tilapia with Tomatoes and Olives!

Ingredients

  • 0.3 cup olives black pitted chopped
  • 28 oz canned tomatoes diced canned
  • 0.3 teaspoon thyme leaves dried
  • tablespoons parsley fresh finely chopped
  • cloves garlic finely chopped
  • tablespoons olive oil 
  • servings salt 
  • 24 oz tilapia fillets 

Equipment

  • sauce pan

Directions

  1. Warm 1 Tbsp. oil in a large saucepan over medium-high heat.
  2. Add garlic and cook, stirring, until fragrant, about 30 seconds. Stir in tomatoes, thyme and 1/2 tsp. salt. Bring to a simmer, reduce heat to medium-low and cook until slightly thickened, about 10 minutes. Stir in olives.
  3. Sprinkle tilapia with salt and place on top of tomato sauce. Cover and cook until fish is opaque throughout, 8 to 10 minutes.
  4. Drizzle with remaining 2 Tbsp. olive oil, sprinkle with parsley, and serve.

Nutrition Facts

Calories339kcal
Protein42.55%
Fat39.88%
Carbs17.57%

Properties

Glycemic Index
25
Glycemic Load
4.22
Inflammation Score
-7
Nutrition Score
27.506521971329%

Flavonoids

Apigenin
4.32mg
Luteolin
0.1mg
Kaempferol
0.03mg
Myricetin
0.32mg
Quercetin
0.03mg

Nutrients percent of daily need

Calories:339.06kcal
16.95%
Fat:15.7g
24.15%
Saturated Fat:2.76g
17.23%
Carbohydrates:15.56g
5.19%
Net Carbohydrates:11.3g
4.11%
Sugar:8.83g
9.81%
Cholesterol:85.05mg
28.35%
Sodium:721.31mg
31.36%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:37.69g
75.37%
Selenium:72.61µg
103.73%
Vitamin K:53.27µg
50.74%
Vitamin B3:9.13mg
45.65%
Vitamin B12:2.69µg
44.79%
Phosphorus:356.7mg
35.67%
Vitamin D:5.27µg
35.15%
Vitamin E:5.12mg
34.15%
Potassium:1117.62mg
31.93%
Vitamin B6:0.6mg
29.87%
Vitamin C:21.42mg
25.96%
Copper:0.51mg
25.62%
Manganese:0.46mg
22.99%
Magnesium:88.37mg
22.09%
Iron:3.87mg
21.53%
Folate:70.22µg
17.55%
Fiber:4.26g
17.05%
Vitamin B1:0.23mg
15.07%
Vitamin B5:1.4mg
14%
Vitamin A:641.86IU
12.84%
Vitamin B2:0.22mg
12.65%
Calcium:97.21mg
9.72%
Zinc:1.14mg
7.63%
Source:My Recipes