Mediterranean Baked Tilapia of LOVE!

Ok..so just what is Tilapia? It's a very mild and inexpensive fish. I like it for this dish because it will take on flavors and cook up very quickly.

Tilapia have very low levels of mercury, as they are fast-growing, lean and short-lived, with a primarily vegetarian diet, and so do not accumulate mercury found in prey. Tilapia is low in saturated fat, calories, carbohydrates and sodium, and is a good protein source. It also contains the micronutrients phosphorus, niacin, selenium, vitamin B₁₂ and potassium.

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Mediterranean Baked Tilapia of LOVE!

Two 4 oz Tilapia fillets

· 8 grape style fresh cherry tomato cut in half

· 6 large olive(s), black, pitted and halved (I get mine from the olive bar or salad bar at my grocery).

· 1/2 cup(s) canned artichoke hearts, without oil, drained and quartered

· a small handful of fresh spinach for each filet- I know it looks like a lot but it will steam and cook down nicely

· 1 clove(s) chopped garlic clove

· 2 tsp fresh lemon juice

· 1 tsp dried oregano

· 1 tsp dried thyme

· black pepper, freshly ground

Let’s Put IT All Together

Preheat oven to 450ºF.




1. Tear off a 12-inch long piece of aluminum foil and place it on your work surface; lay a 12-inch piece of parchment paper on top. You will find the parchment near the foil.

Place one fish fillet in the center of the paper.

2. Top with half the cherry tomatoes, olives, artichoke hearts and garlic. Add half the lemon juice, oregano, thyme, pepper and spinach.

3. Bring the two long sides of the parchment

paper and foil together over the fillet; fold and crimp closed, using the foil to crinkle the parchment paper closed. Crinkle the ends closed and fold underneath. Make sure the packet is completely sealed with no leaks or holes. 


4.Place both wrapped Tilapia to a baking sheet. Bake until hot and steaming, about 15-20 minutes. Let it cool for a couple of moments. Place each wrapped fish on to a plate. Let your guest open the “present” that’s half the fun! Just open slowly there will be a little the steam inside.

Are you ready?

Eat the fish right out of the pouch and….feel some love.

NUTRITION FACTS

Servings: 2

Amount Per Serving

Calories: 287

• Total Fat: 4.48g
• Cholesterol: 56mg
• Sodium: 314mg
• Total Carbs: 36.13g
• Dietary Fiber: 13.64g
• Sugars: 19.46g
• Protein: 31.17g

• Taste for Life:

  Recipes for eating and living better from “The Happy Diabetic”

  We’re changing the way you eat one recipe at a time.

  

  
  

  www.happydiabetic.com

  
  
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