15 Minute Tilapia

  1. Nutrition
  2. Recipes
Prep 10 minutes Cooking 0 Hour-5 Minute Average 2 servings

Ingredients

Amount Ingredient
1/2 cups Water
1 1/2 cups Cherry Tomatoes
2/3 teaspoons Red Pepper Flakes
1 cups Tilapia Fillet
1 quarts, 2 cups Spinach, Baby Leaf
1 tablespoon Olive Oil, Extra Virgin
1/8 cups Capers
0.5 lemon yields Lemon juice, from half a lemon
2/3 teaspoons Salt
2/3 teaspoons Pepper

Steps

1 Add water to a skillet, place it over high heat and bring it to a boil.
2 Add tomatoes and red pepper flakes. Set fish on top and season with sea salt and black pepper.
3 Cover with a lid and cook for 3 minutes.
4 Remove lid and set the spinach on top of the tilapia.
5 Cover again and let cook for another 2 minutes or until tilapia flakes with a fork.
6 Use a slotted spoon to transfer the tilapia and vegetables to a plate.
7 In a bowl, combine the olive oil, lemon juice, and capers. Whisk with a fork.
8 Divide spinach and tomatoes between plates.
9 Top with tilapia and drizzle with olive oil sauce.
10 Season with more sea salt and black pepper if you so desire. Enjoy!

No Tilapia? Use any type of white fish. Adjust poaching time depending on thickness of the fillet.
Make it Spicy - Double up on the red pepper flakes.

Nutrition

Dairy Fee Gluten Free High Fiber High Protein Main Dishes, Side Dishes
Nutrient Per Serving RDA%
Proximates
Calories (Energy) 311.9 kcal 10%
Protein 29.05 g 58%
Total lipid (fat) 9.03 g 14%
Carbohydrate, by difference 19.88 g 7%
Fiber, total dietary 5.95 g 24%
Sugars, total 10.8 g  
Minerals
Calcium, Ca 323.35 mg 32%
Iron, Fe 5.38 mg 30%
Sodium, Na 1122.02 mg 47%
Vitamins
Vitamin C, total ascorbic acid 29.82 mg 50%
Vitamin B-12 0 µg 0%
Vitamin A, RAE 0.03 µg  
Vitamin E (alpha-tocopherol) 0.02 mg 0%
Vitamin D 0 IU 0%
Lipids
Fatty acids, total monounsaturated 5 g  
Fatty acids, total polyunsaturated 1 g  
Fatty acids, total trans 0 g  
Cholesterol 55.37 mg 18%
Calories 312
% Daily Value*
Total Fat 9g 14%
Saturated Fat 2g 8%
Trans Fat 0g  
Cholesterol 55mg 18%
Sodium 1122mg 47%
Total Carbohydrate 20g 7%
Dietary Fibers 6g 24%
Sugars 11g  
Protein 29g 58%
Vitamin D 0µg  
Calcium 323mg 32%
Iron 5mg 30%
Potassium 14mg 0%
Nutrient Per Serving RDA%
Proximates
Water 70.23 g 4%
Calories (Energy) 311.9 kcal 10%
Energy 11.97 kJ  
Protein 29.05 g 58%
Total lipid (fat) 9.03 g 14%
Ash 0.49 g  
Carbohydrate, by difference 19.88 g 7%
Fiber, total dietary 5.95 g 24%
Sugars, total 10.8 g  
Sucrose 0.05 g  
Glucose (dextrose) 0.12 g  
Fructose 0.13 g  
Lactose 0 g  
Maltose 0 g  
Galactose 0 g  
Starch 0 g  
Minerals
Calcium, Ca 323.35 mg 32%
Iron, Fe 5.38 mg 30%
Magnesium, Mg 1.49 mg 0%
Phosphorus, P 1.12 mg 0%
Potassium, K 13.72 mg 0%
Sodium, Na 1122.02 mg 47%
Zinc, Zn 0.01 mg 0%
Copper, Cu 0.01 mg 0%
Manganese, Mn 0.01 mg  
Selenium, Se 0.02 µg 0%
Fluoride, F 42.19 µg  
Vitamins
Vitamin C, total ascorbic acid 29.82 mg 50%
Thiamin 0 mg  
Riboflavin 0 mg  
Niacin 0.01 mg  
Pantothenic acid 0.02 mg  
Vitamin B-6 0.01 mg 0%
Folate, total 2.42 µg  
Folic acid 0 µg  
Folate, food 2.42 µg  
Folate, DFE 2.42 µg  
Choline, total 0.62 mg 0%
Betaine 0.01 mg  
Vitamin B-12 0 µg 0%
Vitamin B-12, added 0 µg  
Vitamin A, RAE 0.03 µg  
Retinol 0 µg  
Carotene, beta 0.43 µg  
Carotene, alpha 0.01 µg  
Cryptoxanthin, beta 0.51 µg  
Vitamin A, IU 9201.94 IU 184%
Lycopene 0.02 µg  
Lutein + zeaxanthin 2.25 µg  
Vitamin E (alpha-tocopherol) 0.02 mg 0%
Vitamin E, added 0 mg  
Tocopherol, beta 0 mg  
Tocopherol, gamma 0.01 mg  
Tocopherol, delta 0 mg  
Tocotrienol, alpha 0 mg  
Tocotrienol, beta 0 mg  
Tocotrienol, gamma 0 mg  
Tocotrienol, delta 0 mg  
Vitamin D (D2 + D3) 0 µg  
Vitamin D 0 IU 0%
Vitamin K (phylloquinone) 0.16 µg 0%
Dihydrophylloquinone 0 µg  
Lipids
Fatty acids, total saturated 1.5 g 8%
4:0 0 g  
6:0 0 g  
8:0 0 g  
10:0 0 g  
12:0 0 g  
13:0 0 g  
14:0 0 g  
15:0 0 g  
16:0 0 g  
17:0 0 g  
18:0 0 g  
20:0 0 g  
22:0 0 g  
24:0 0 g  
Fatty acids, total monounsaturated 5 g  
14:1 0 g  
15:1 0 g  
16:1 undifferentiated 0 g  
16:1 c 0 g  
16:1 t 0 g  
17:1 0 g  
18:1 undifferentiated 0 g  
18:1 c 0 g  
18:1 t 0 g  
20:1 0 g  
22:1 undifferentiated 0 g  
22:1 c 0 g  
22:1 t 0 g  
24:1 c 0 g  
Fatty acids, total polyunsaturated 1 g  
18:2 undifferentiated 0 g  
18:2 n-6 c,c 0 g  
18:2 CLAs 0 g  
18:2 t not further defined 0 g  
18:3 undifferentiated 0 g  
18:3 n-3 c,c,c (ALA) 0 g  
18:3 n-6 c,c,c 0 g  
18:4 0 g  
20:2 n-6 c,c 0 g  
20:3 undifferentiated 0 g  
20:3 n-3 0 g  
20:3 n-6 0 g  
20:4 undifferentiated 0 g  
20:5 n-3 (EPA) 0 g  
22:4 0 g  
22:5 n-3 (DPA) 0 g  
22:6 n-3 (DHA) 0 g  
Fatty acids, total trans 0 g  
Fatty acids, total trans-monoenoic 0 g  
Fatty acids, total trans-polyenoic 0 g  
Cholesterol 55.37 mg 18%
Phytosterols 0.09 mg  
Amino Acids
Tryptophan 0 g  
Threonine 0 g  
Isoleucine 0 g  
Leucine 0 g  
Lysine 0 g  
Methionine 0 g  
Cystine 0 g  
Phenylalanine 0 g  
Tyrosine 0 g  
Valine 0 g  
Arginine 0 g  
Histidine 0 g  
Alanine 0 g  
Aspartic acid 0 g  
Glutamic acid 0 g  
Glycine 0 g  
Proline 0 g  
Serine 0 g  
Hydroxyproline 0 g  
Other
Alcohol, ethyl 0 g  
Caffeine 0 mg  
Theobromine 0 mg