Tilapia w/capers, tomatoes and onion


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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 172.6
  • Total Fat: 4.6 g
  • Cholesterol: 55.0 mg
  • Sodium: 539.7 mg
  • Total Carbs: 8.8 g
  • Dietary Fiber: 1.8 g
  • Protein: 22.6 g

View full nutritional breakdown of Tilapia w/capers, tomatoes and onion calories by ingredient
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Introduction

Low calories, fat AND carbs. I serve over brown rice. Low calories, fat AND carbs. I serve over brown rice.
Number of Servings: 4

Ingredients

    1 16 oz bag, frozen tilapia fillets
    1 cup thinly sliced onion
    1 14.5 oz can Hunt's Fire Roasted diced tomatoes w/garlic
    3 TBSP capers
    Black pepper, to taste
    Italian seasoning blend, to taste
    1 TBSP extra virgin olive oil

Directions

Spray stoneware 9x13" pan w/nonstick cooking spray. Layer tomatoes, then onions and capers. Rinse fillets with cool water and pat dry. Place fillets on top and rub with olive oil. Sprinkle (to taste) with black pepper and italian seasoning. Bake at 400'F for 20 minutes or until fish flakes with fork. Makes 4 servings.

Number of Servings: 4

Recipe submitted by SparkPeople user BIMORALES.

TAGS:  Fish |

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Member Ratings For This Recipe


  • Very Good
    this is great.. I make this stovetop as well by sauting onions, tomatoes and capers ..once mixture is at boil , add add tilapia , cover and reduce heat..The fish is poached in the mixture . takes less than 10 minutes...so simple..serve over rice - 7/3/11

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  • Amazing! So flavorful! - 3/8/10

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