Health

Artichoke-Parmesan Stuffed Tilapia

Artichoke-Parmesan Stuffed Tilapia Photo: Andrew McCaul; Stylist: Alistair Turnbull/Pat Bates & Associates

Ingredients

  • 1/4 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper
  • 4 thin (5-ounce) tilapia fillets
  • 1 (6-ounce) jar water-packed marinated artichokes, drained and chopped
  • 1 slice whole-grain bread, cubed
  • 1 tablespoon grated Parmesan cheese
  • 1/2 teaspoon dried oregano
  • 2 teaspoons olive oil
  • 4 teaspoons chopped fresh parsley

Preparation


Preheat oven to 375°. Sprinkle salt and pepper over both sides of tilapia fillets; set aside. Combine artichokes, bread cubes, Parmesan cheese, and oregano in a medium bowl; mix well. Brush each fillet with 1/2 teaspoon olive oil; top with 1/4 of the artichoke mixture. Bake until fish pulls apart easily with a fork (about 15 minutes). Sprinkle each serving with 1 teaspoon chopped fresh parsley just before serving.


  • Yield: Makes 4 servings (serving size: 1 fillet)

Nutritional Information

Calories per serving: 241
Fat per serving: 7g
Saturated fat per serving: 2g
Monounsaturated fat per serving: 3g
Polyunsaturated fat per serving: 1g
Protein per serving: 40g
Carbohydrate per serving: 6g
Fiber per serving: 1g
Cholesterol per serving: 82mg
Iron per serving: 2mg
Sodium per serving: 265mg
Calcium per serving: 45mg

Good to Know

Tilapia is a prime source of lean protein and B vitamins. Plus, artichokes add heart-healthy folate and potassium to the plate.

 

This Recipe Is

Robin Miller