Tilapia with Tomatoes, Black Olives and Corn
Tilapia with Tomatoes, Black Olives and Corn features tender fish nestled in a lively pan sauce of juicy tomatoes, briny olives, and sweet corn brightened with white wine. The flavors balance light sweetness and gentle acidity with savory depth, making it perfect for a colorful weeknight dinner or a relaxed summer meal.
- Prep10 mins
- Cook30 mins
- Serves4
- DifficultyEasy
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Tilapia with Tomatoes, Black Olives and Corn, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 50 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 13 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 93 / 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.
- 50
- Heart Health
- 70
- Metabolic
- 37
- Digestive
- 47
- Inflammatory
- 36
- Performance
- 48
- General Wellness
- 1
In a large skillet, warm the oil over medium heat.
- 2
Cook the garlic in the oil for 1 minute.
- 3
Stir in the diced tomatoes with their juice, 3/4 cup wine, black olives, and corn.
- 4
When the sauce is hot, set the fillets on top and spoon some of the tomato mixture over the fish.
- 5
Cover and cook for 20 to 25 minutes, or until the fish flakes easily with a fork.
- 6
If the sauce starts to dry out, add an additional 1/4 cup white wine.
- Calories 384.24 kcal Moderate 19%
- Protein 9.41 g Moderate 19%
- Carbohydrate 56.32 g 20%
- Total Fat 7.74 g Moderate 10%
- Saturated Fat 0.89 g Low Source 4%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 11.33 mg Low Source 4%
- Sodium 540.54 mg High 24%
- Dietary Fiber 4.98 g Moderate 18%
- Total Sugars 8.97 g --
- Added Sugars 0.0 g Low Source 0%
- Calcium 154.67 mg Moderate 12%
- Iron 1.82 mg Moderate 10%
- Potassium 759.61 mg Moderate 16%
- Vitamin A 152.8 mcg Moderate 17%
- Vitamin C 35.28 mg Good Source 39%
- Vitamin D 0.89 mcg Low Source 4%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Fish 🐟
- Corn 🌽
- Tomatoes 🍅
- Garlic 🧄
- Alcohol 🚫🍷
About This Recipe
Tilapia with Tomatoes, Black Olives and Corn is made with 7 ingredients and serves 4. It takes about 40 mins and is rated easy. Key ingredients include Corn on the Cob, Diced Tomatoes, Garlic, and Olive Oil. Each serving provides about 384.24 kcal.
Recipe Questions
- What is Tilapia with Tomatoes, Black Olives and Corn made of?
- The main ingredients are Corn on the Cob, Diced Tomatoes, Garlic, Olive Oil, Sliced Black Olives. The full list of 7 is above.
- How long does it take to make Tilapia with Tomatoes, Black Olives and Corn?
- About 40 mins in total: 10 mins to prepare and 30 mins to cook.
- How many calories are in one serving?
- One serving provides about 384.24 kcal. The full nutrition breakdown is above.
- Is Tilapia with Tomatoes, Black Olives and Corn easy to make?
- This recipe is rated easy, with 7 ingredients and 6 steps.
- Is Tilapia with Tomatoes, Black Olives and Corn healthy?
- Tilapia with Tomatoes, Black Olives and Corn has an easyChef Pro health score of 50/100. Per serving, it provides 384.24 calories and 9.41 g of protein, or 19% of the Daily Value. It is a good source of vitamin C. Worth noting per serving: sodium at 540.54 mg (24% of the Daily Value). It contains Fish, Corn, 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.
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