Tilapia with Warm Olive Salsa

Gluten Free
Dairy Free
Very Healthy
Low Fod Map
Health score
59%
Tilapia with Warm Olive Salsa
12 min.
4
227kcal

Suggestions


Are you looking for a quick and healthy meal that doesn't compromise on flavor? Look no further than this delightful Tilapia with Warm Olive Salsa! In just 12 minutes, you can whip up a dish that is not only gluten-free and dairy-free but also packed with nutrients, making it a perfect choice for lunch or dinner.

This recipe features tender tilapia fillets, which are known for their mild flavor and flaky texture. The fish is complemented by a vibrant salsa made from fresh tomatoes, pimiento-stuffed olives, and aromatic herbs like parsley and oregano. The warm olive salsa adds a burst of Mediterranean flair, making each bite a delightful experience.

With only 227 calories per serving, this dish is a fantastic option for those who are health-conscious or following a low FODMAP diet. The caloric breakdown highlights a healthy balance of protein, fats, and carbohydrates, ensuring you feel satisfied without the guilt. Plus, the use of extra-virgin olive oil not only enhances the flavor but also provides heart-healthy fats.

Whether you're cooking for yourself or entertaining guests, this Tilapia with Warm Olive Salsa is sure to impress. Its simplicity and elegance make it a standout dish that showcases the beauty of fresh ingredients. So, grab your frying pan and get ready to enjoy a meal that is as nutritious as it is delicious!

Ingredients

  • 0.3 teaspoon pepper black freshly ground
  • tablespoons parsley fresh chopped
  •  lemon wedges 
  • tablespoon olive oil extra-virgin
  • 1.5 teaspoons oregano fresh divided chopped
  • 12 small pimiento-stuffed olives chopped
  • 0.3 pound plum tomatoes chopped
  • 0.3 teaspoon salt 
  • 24 ounce tilapia fillets dry rinsed

Equipment

  • bowl
  • frying pan
  • paper towels

Directions

  1. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray.
  2. Add tomato; cook 1 minute or until thoroughly heated.
  3. Combine cooked tomato, olives, parsley, and 3/4 teaspoon oregano in a small bowl; keep warm.
  4. Wipe pan dry with a paper towel; return pan to medium-high heat. Recoat pan with cooking spray.
  5. Sprinkle fillets evenly with 3/4 teaspoon oregano, salt, and pepper.
  6. Add fillets to pan; cook 3 minutes on each side or until fish flakes easily when tested with a fork or until desired degree of doneness. Squeeze 1 lemon wedge over each fillet; drizzle each evenly with oil. Top evenly with olive salsa.

Nutrition Facts

Calories227kcal
Protein60.05%
Fat32.51%
Carbs7.44%

Properties

Glycemic Index
33.13
Glycemic Load
0.73
Inflammation Score
-8
Nutrition Score
20.118261109228%

Flavonoids

Eriodictyol
3.84mg
Hesperetin
5.02mg
Naringenin
0.36mg
Apigenin
4.31mg
Luteolin
0.44mg
Kaempferol
0.07mg
Myricetin
0.44mg
Quercetin
0.43mg

Nutrients percent of daily need

Calories:226.68kcal
11.33%
Fat:8.41g
12.94%
Saturated Fat:1.76g
10.97%
Carbohydrates:4.33g
1.44%
Net Carbohydrates:2.56g
0.93%
Sugar:1.56g
1.73%
Cholesterol:85.05mg
28.35%
Sodium:424.65mg
18.46%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:34.95g
69.9%
Selenium:71.32µg
101.89%
Vitamin B12:2.69µg
44.79%
Vitamin K:45.31µg
43.15%
Vitamin D:5.27µg
35.15%
Vitamin B3:6.97mg
34.86%
Phosphorus:304.06mg
30.41%
Vitamin C:17.4mg
21.09%
Potassium:655.41mg
18.73%
Vitamin B6:0.33mg
16.7%
Magnesium:56.09mg
14.02%
Vitamin E:2.03mg
13.51%
Folate:53.67µg
13.42%
Vitamin A:547.91IU
10.96%
Iron:1.65mg
9.19%
Vitamin B5:0.92mg
9.16%
Copper:0.18mg
9.02%
Manganese:0.17mg
8.42%
Vitamin B2:0.12mg
7.35%
Fiber:1.77g
7.08%
Vitamin B1:0.1mg
6.44%
Calcium:47.13mg
4.71%
Zinc:0.68mg
4.56%
Source:My Recipes