Tilapia with Mediterranean Topping
Tilapia with Mediterranean Topping features flaky, mild fish contrasted by a punchy mix of sun-dried tomatoes, kalamata olives, and capers. The briny-sweet blend adds richness and brightness without overpowering the fish, making it great for a quick weeknight dinner or a light summer meal. Serve with greens or couscous to soak up the vibrant juices.
- Prep5 mins
- Cook10 mins
- Serves2
- DifficultyEasy
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Tilapia with Mediterranean Topping, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactGood
- 77 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 11 / 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.
- 36
- Heart Health
- 86
- Metabolic
- 36
- Digestive
- 28
- Inflammatory
- 57
- Performance
- 55
- General Wellness
- 1
Preheat the oven to 375 degrees F (190 degrees C).
- 2
Set the tilapia fillets in a baking dish; drizzle them with the oil and lemon juice.
- 3
Bake in the preheated oven until the fish flakes easily with a fork, 10 to 15 minutes; do not overcook.
- 4
While the fish cooks, combine the sun-dried tomatoes, olives, and capers.
- 5
Serve the tilapia with the sun-dried tomato mixture spooned over the top.
- Calories 155.71 kcal Moderate 8%
- Protein 20.93 g Good Source 42%
- Carbohydrate 8.45 g 3%
- Total Fat 5.44 g Moderate 7%
- Saturated Fat 1.24 g Moderate 6%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 44.8 mg Moderate 15%
- Sodium 506.47 mg High 22%
- Dietary Fiber 4.79 g Moderate 17%
- Total Sugars 0.23 g --
- Added Sugars 0.0 g Low Source 0%
- Calcium 21.9 mg Low Source 2%
- Iron 1.2 mg Low Source 7%
- Potassium 627.0 mg Moderate 13%
- Vitamin A 6.78 mcg Low Source 1%
- Vitamin C 2.66 mg Low Source 3%
- Vitamin D 3.47 mcg Moderate 17%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Citrus 🍊
- Fish 🐟
About This Recipe
Tilapia with Mediterranean Topping is made with 6 ingredients and serves 2. It takes about 15 mins and is rated easy. Key ingredients include Capers, Kalamata Olives, Lemon Juice, and Sun Dried Tomato. Each serving provides about 155.71 kcal, and is a good source of protein.
Recipe Questions
- What is Tilapia with Mediterranean Topping made of?
- The main ingredients are Capers, Kalamata Olives, Lemon Juice, Sun-Dried Tomato, Tilapia. The full list of 6 is above.
- How long does it take to make Tilapia with Mediterranean Topping?
- About 15 mins in total: 5 mins to prepare and 10 mins to cook.
- How many calories are in one serving?
- One serving provides about 155.71 kcal. The full nutrition breakdown is above.
- Is Tilapia with Mediterranean Topping easy to make?
- This recipe is rated easy, with 6 ingredients and 5 steps.
- Is Tilapia with Mediterranean Topping healthy?
- Tilapia with Mediterranean Topping has an easyChef Pro health score of 60/100. Per serving, it provides 155.71 calories and 20.93 g of protein, or 42% of the Daily Value. Worth noting per serving: sodium at 506.47 mg (22% of the Daily Value) and saturated fat at 1.24 g (6% of the Daily Value). It contains Citrus and Fish, 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.
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