Fish

Mediterranean Style Tilapia is for Dinner.

Mediterranean Style Tilapia takes 20 minutes to prepare.

Mediterranean Style Tilapia takes 25 minutes to cook.

Mediterranean Style Tilapia makes 4 servings.

The ingredients for Mediterranean Style Tilapia are:

4 Tilapia steaks or filets (4-6 oz each), fresh, thawed or frozen
4 sheets of aluminum foil (12 by 18 inches each)
Lemon pepper
1 Roma tomato, thinly sliced
1/2 medium red onion, thinly sliced
1/2 small red bell pepper, thinly sliced
1/2 small green bell pepper, thinly sliced
2 tsp grated lemon zest
1 Tbsp freshly squeezed lemon juice
2 Tbsp white grape juice
2 Tbsp olive oil
1 1/2 tsp dry Greek oregano leaves
1/2 cup crumbled feta cheese
Sliced kalamata olives, for garnish (optional)
2 cups cooked rice (optional)

Here is how you make Mediterranean Style Tilapia:

Preheat oven to 450 degrees. If using frozen fish, rinse off any ice glaze under cold water and pat dry with a paper towel. Place the foil sheets, dull side up, on a countertop. Spray with cooking spray. Centre the fish portions on each sheet of foil and sprinkle liberally with seasoning.In a small bowl, toss together the tomato, onion, peppers, lemon juice and zest, grape juice, olive oil, oregano and feta cheese. Divide the topping evenly between the halibut portions and drizzle any remaining juice onto the fish.Seal packages by bringing up the foil sides and double fold the top and ends. Seal packets well, but leave room for heat to circulate inside.Place packets on a baking sheet and bake in preheated oven for 20-25 minutes for frozen fish or 12-13 minutes for fresh/thawed fish. Cook just until fish is opaque throughout. Open packets carefully at the table and garnish with kalamata olives, if desired.** If using the rice, put 1/2 cup under each piece of halibut before topping with the vegetables. The rice will soak up the juice and flavours as the fish cooks. You may need to increase cooking time if adding rice.If adding the rice, you may want to double the liquids in the recipe, that way, there is more flavourful liquid for the rice to absorb. Makes 4 6oz servingsNumber of Servings: 4Recipe submitted by SparkPeople user SUNSHINESMOMMY.

The nutritional information for Mediterranean Style Tilapia is:

• Servings Per Recipe: 4
• Amount Per Serving
• Calories: 246.5

• Total Fat: 8.2 g
• Cholesterol: 37.3 mg
• Sodium: 230.4 mg
• Total Carbs: 29.5 g
• Dietary Fiber: 1.6 g
• Protein: 13.5 g