Tilapia Topped with Green Tomato Tapenade
Tilapia Topped with Green Tomato Tapenade pairs flaky, mild fish with a bright, briny blend of green tomatoes, capers, and a hint of basil. The tangy topping and a squeeze of lemon bring a fresh, summery lift to each bite. It’s a weeknight-friendly dish that also works well for a light dinner with guests.
- Prep15 mins
- Cook17 mins
- Serves4
- DifficultyEasy
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Tilapia Topped with Green Tomato Tapenade, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 47 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 21 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 100 / 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.
- 38
- Heart Health
- 74
- Metabolic
- 33
- Digestive
- 44
- Inflammatory
- 65
- Performance
- 53
- General Wellness
- 1
Heat 1 teaspoon olive oil in a skillet over medium heat.
- 2
Add onion; cook and stir until translucent, about 5 minutes.
- 3
Stir in diced tomatoes, green tomatoes, capers, basil, salt, and pepper.
- 4
Cook, stirring occasionally, until the flavors meld, about 5 minutes.
- 5
Season tilapia fillets with salt and pepper.
- 6
Heat 1 tablespoon olive oil in a large skillet over medium heat.
- 7
Add tilapia fillets; cook until the flesh flakes easily with a fork, about 3 minutes per side.
- 8
Transfer to a serving platter.
- 9
Pour lemon juice into the skillet; swirl to loosen the browned bits from the bottom, 30 seconds to 1 minute.
- 10
Pour over the fillets.
- 11
Spoon the tomato mixture over the fillets before serving.
- Calories 232.94 kcal Moderate 12%
- Protein 31.7 g Good Source 63%
- Carbohydrate 17.19 g 6%
- Total Fat 3.85 g Low Source 5%
- Saturated Fat 1.02 g Moderate 5%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 68.02 mg High 23%
- Sodium 759.85 mg High 33%
- Dietary Fiber 3.75 g Moderate 13%
- Total Sugars 7.28 g --
- Added Sugars 0.0 g Low Source 0%
- Calcium 61.12 mg Low Source 5%
- Iron 2.59 mg Moderate 14%
- Potassium 1253.54 mg Good Source 27%
- Vitamin A 138.46 mcg Moderate 15%
- Vitamin C 13.99 mg Moderate 16%
- Vitamin D 5.28 mcg Good Source 26%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Citrus 🍊
- Fish 🐟
- Tomatoes 🍅
- Onions 🧅
About This Recipe
Tilapia Topped with Green Tomato Tapenade is made with 9 ingredients and serves 4. It takes about 32 mins and is rated easy. Key ingredients include Capers, Diced Onion, Diced Tomatoes, and Diced Tomatoes & Green Chilies. Each serving provides about 232.94 kcal, and is a good source of protein.
Recipe Questions
- What is Tilapia Topped with Green Tomato Tapenade made of?
- The main ingredients are Capers, Diced Onion, Diced Tomatoes, Diced Tomatoes & Green Chilies, Dried Basil. The full list of 9 is above.
- How long does it take to make Tilapia Topped with Green Tomato Tapenade?
- About 32 mins in total: 15 mins to prepare and 17 mins to cook.
- How many calories are in one serving?
- One serving provides about 232.94 kcal. The full nutrition breakdown is above.
- Is Tilapia Topped with Green Tomato Tapenade easy to make?
- This recipe is rated easy, with 9 ingredients and 11 steps.
- Is Tilapia Topped with Green Tomato Tapenade healthy?
- Tilapia Topped with Green Tomato Tapenade has an easyChef Pro health score of 53/100. Per serving, it provides 232.94 calories and 31.7 g of protein, or 63% of the Daily Value. It is a good source of potassium and vitamin D. Worth noting per serving: sodium at 759.85 mg (33% of the Daily Value) and saturated fat at 1.02 g (5% of the Daily Value). It contains Citrus, Fish, Tomatoes and Onions, 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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