Quick Tilapia with White Wine and Tomatoes
Quick Tilapia with White Wine and Tomatoes pairs tender, flaky fish with a light buttery sauce brightened by white wine, garlic, and fresh basil. Juicy tomato pieces add freshness and a hint of sweetness, making each bite clean and vibrant. Serve this weeknight-friendly dish for a light dinner or a relaxed summer meal with crusty bread or rice.
- Prep10 mins
- Cook15 mins
- Serves4
- DifficultyEasy
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Quick Tilapia with White Wine and Tomatoes, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 56 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 0 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 91 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Processed Culinary Ingredients
- 2 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 47
- Heart Health
- 61
- Metabolic
- 12
- Digestive
- 20
- Inflammatory
- 53
- Performance
- 44
- General Wellness
- 1
Preheat a grill to medium-high heat.
- 2
Lay the tilapia fillets side by side on a large sheet of aluminum foil. Season each with salt and pepper. Put one tablespoon of butter on top of each fillet, then sprinkle with the garlic, basil, and tomato. Pour the wine over everything. Fold the foil up around the fish and seal it into a packet. Set the packet on a cookie sheet to make it easier to move to and from the grill.
- 3
Place the foil packet on the preheated grill and cook for 15 minutes, or until the fish flakes easily with a fork. Open the packet carefully to avoid steam burns, and serve.
- Calories 265.68 kcal Moderate 13%
- Protein 19.64 g Good Source 39%
- Carbohydrate 4.37 g 2%
- Total Fat 14.21 g Moderate 18%
- Saturated Fat 8.61 g High 43%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 76.14 mg High 25%
- Sodium 52.62 mg Low Source 2%
- Dietary Fiber 0.41 g Low Source 1%
- Total Sugars 0.0 g --
- Added Sugars 0.0 g Low Source 0%
- Calcium 32.01 mg Low Source 2%
- Iron 1.31 mg Low Source 7%
- Potassium 658.56 mg Moderate 14%
- Vitamin A 7.93 mcg Low Source 1%
- Vitamin C 6.01 mg Low Source 7%
- Vitamin D 3.47 mcg Moderate 17%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Fish 🐟
- Tomatoes 🍅
- Garlic 🧄
- Alcohol 🚫🍷
About This Recipe
Quick Tilapia with White Wine and Tomatoes is made with 7 ingredients and serves 4. It takes about 25 mins and is rated easy. Key ingredients include Butter, Fresh Basil, Garlic, and Salt & Pepper. Each serving provides about 265.68 kcal, and is a good source of protein.
Recipe Questions
- What is Quick Tilapia with White Wine and Tomatoes made of?
- The main ingredients are Butter, Fresh Basil, Garlic, Salt & Pepper, Tilapia. The full list of 7 is above.
- How long does it take to make Quick Tilapia with White Wine and Tomatoes?
- About 25 mins in total: 10 mins to prepare and 15 mins to cook.
- How many calories are in one serving?
- One serving provides about 265.68 kcal. The full nutrition breakdown is above.
- Is Quick Tilapia with White Wine and Tomatoes easy to make?
- This recipe is rated easy, with 7 ingredients and 3 steps.
- Is Quick Tilapia with White Wine and Tomatoes healthy?
- Quick Tilapia with White Wine and Tomatoes has an easyChef Pro health score of 48/100. Per serving, it provides 265.68 calories and 19.64 g of protein, or 39% of the Daily Value. Worth noting per serving: saturated fat at 8.61 g (43% of the Daily Value). It contains Fish, Tomatoes, Garlic and Alcohol, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
How easyChef Pro scores recipes and products
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The calculation evaluates nutrients, calorie density, processing level, and how well the food supports your selected health goal. Protein, fiber, vitamins, minerals and other beneficial nutrients can strengthen the score. High amounts of sodium, saturated fat, added sugar and other nutrients may lower it.
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