Tuscan Style Tilapia and Cannellini Beans

Dairy Free
Very Healthy
Health score
72%
Tuscan Style Tilapia and Cannellini Beans
20 min.
4
316kcal

Suggestions


Indulge in the vibrant flavors of Tuscany with this delightful Tuscan Style Tilapia and Cannellini Beans recipe. Perfect for a quick lunch or a satisfying dinner, this dish brings together the freshness of grape tomatoes, the creaminess of cannellini beans, and the delicate taste of tilapia, all enveloped in a fragrant blend of Italian seasonings. With a health score of 72, this meal is not only delicious but also very healthy and dairy-free, making it an excellent choice for those looking to maintain a balanced diet.

In just 20 minutes, you can create a culinary masterpiece that serves four, with each serving clocking in at a mere 316 calories. The use of a Reynolds® Oven Bag ensures that the fish remains moist and tender while infusing the beans and tomatoes with rich flavors. The addition of dry white wine and fresh lemon juice elevates the dish, providing a zesty kick that perfectly complements the ingredients.

Whether you're entertaining guests or simply treating yourself to a wholesome meal, this Tuscan Style Tilapia and Cannellini Beans recipe is sure to impress. The combination of textures and tastes will transport you to the sun-kissed shores of Italy, making every bite a celebration of good food and good health. So, roll up your sleeves and get ready to savor a dish that’s as nutritious as it is delicious!

Ingredients

  •  ginger tea bags reynolds®
  • tablespoon flour 
  • tablespoon seasoning italian divided
  • teaspoons lemon zest 
  • 0.5 teaspoon salt 
  • pint grape tomatoes 
  • 15.5 oz cannellini beans drained canned
  • cloves garlic sliced
  • 0.3 cup wine dry white
  • 16 oz tilapia 
  • tablespoon olive oil 
  • tablespoon juice of lemon fresh

Equipment

  • frying pan
  • oven

Directions

  1. Preheat oven to 400°F.
  2. Place Reynolds® Oven Bag in 13x9x2-inch pan.
  3. Add flour, 2 teaspoons Italian seasoning, lemon zest and 1/2 teaspoon salt to bag; gently squeeze bag to blend seasonings.
  4. Add tomatoes to oven bag; gently squeeze bag to crush tomatoes.
  5. Add beans, garlic and wine to bag. Turn bag several times to mix ingredients. Arrange ingredients in even layer in bag.
  6. Roll down open end of bag three times to hold it open.
  7. Brush tilapia with olive oil and lemon juice.
  8. Sprinkle fish with remaining Italian seasoning; season with salt and pepper, if desired.
  9. Place fish in even layer on bean mixture in bag. Unroll bag.
  10. Close oven bag with nylon tie.
  11. Cut six 1/2-inch slits in top. Tuck ends of bag in pan.
  12. Bake 15 minutes or until fish flakes and beans are hot. Carefully cut top of bag open. Spoon sauce over fish; garnish with lemon slices, if desired.

Nutrition Facts

Calories316kcal
Protein41.58%
Fat17.63%
Carbs40.79%

Properties

Glycemic Index
48.5
Glycemic Load
8.06
Inflammation Score
-8
Nutrition Score
24.401304162067%

Flavonoids

Malvidin
0.01mg
Catechin
0.15mg
Epicatechin
0.11mg
Eriodictyol
0.18mg
Hesperetin
0.62mg
Naringenin
0.93mg
Kaempferol
0.11mg
Myricetin
0.18mg
Quercetin
0.73mg

Nutrients percent of daily need

Calories:316.4kcal
15.82%
Fat:6.07g
9.35%
Saturated Fat:1.29g
8.05%
Carbohydrates:31.62g
10.54%
Net Carbohydrates:24.2g
8.8%
Sugar:3.83g
4.25%
Cholesterol:56.7mg
18.9%
Sodium:362.83mg
15.78%
Alcohol:2.06g
100%
Alcohol %:0.69%
100%
Protein:32.23g
64.46%
Selenium:50.09µg
71.56%
Manganese:0.87mg
43.37%
Potassium:1165.09mg
33.29%
Phosphorus:331.32mg
33.13%
Folate:123.88µg
30.97%
Vitamin B12:1.79µg
29.86%
Fiber:7.42g
29.69%
Vitamin B3:5.46mg
27.3%
Iron:4.9mg
27.21%
Magnesium:106.2mg
26.55%
Vitamin C:19.44mg
23.57%
Vitamin D:3.52µg
23.44%
Vitamin K:24.11µg
22.96%
Copper:0.43mg
21.37%
Vitamin B6:0.41mg
20.33%
Vitamin A:1007.51IU
20.15%
Vitamin E:2.7mg
18.02%
Vitamin B1:0.22mg
14.54%
Calcium:129.9mg
12.99%
Zinc:1.9mg
12.66%
Vitamin B2:0.16mg
9.2%
Vitamin B5:0.91mg
9.07%