Baked Tilapia With Tomatoes

Baked Tilapia With Tomatoes

This dish is easy to prepare, low in calories, and economical.

CAL/SERV :

265

PREP TIME :

10 MINS

YIELDS :

4 SERVINGS

COOK TIME:

25 MINS

INGREDIENTS
  • Cooking spray
  • 4 tilapia fillets
  • 4 medium tomatoes, peeled and chopped
  • 2 Tbsp olive oil
  • 1½ tsp thyme
  • ¼ C pitted black olives, diced
  • ¼ tsp red pepper flakes
  • 2 cloves garlic, minced
  • ½ C red onion, diced
  • 1 Tbsp lime juice 
  • Parsley and lemon wedges for garnish

INSTRUCTIONS
  1. Preheat oven to 400 °F.
  2. Spray baking dish with cooking spray.
  3. Arrange fillets in the baking dish. The dish should be large enough so the fillets do not overlap.
  4. Mix remaining ingredients, except parsley and lemon wedges, in a bowl.
  5. Spoon the tomato mixture evenly over the fillets.
  6. Bake uncovered 15 to 20 minutes or until the fish flakes easily with a fork.
  7. Garnish with parsley and a lemon wedge, and serve.

Nutrition (per serving):

Calories 265, Total fat 16 g, Saturated fat 2 g, Cholesterol 58 mg, Sodium 172 mg, Total fiber 3 g, Protein 22 g, Carbohydrates 9 g, Potassium 635 mg

*Percent Daily Values are based on a 2,000 calorie diet.

 Courtesy of National Heart, Lung, and Blood Institute