Tilapia with Tomatoes and Capers

Try including fish in your meal plan at least once a week. This tilapia recipe is a great dish you can try out!

Prep time: 5 minutes

Nutrition Facts

Serving Size: 3 ounces fish and 1/4 cup topping per serving

  • Calories 140
  • Carbohydrate 2 g
  • Protein 23 g
  • Fat 5 g
  • Saturated Fat 1.3 g
  • Sugars 1 g
  • Dietary Fiber 1 g
  • Cholesterol 75 mg
  • Sodium 75 mg

This Recipe Serves 2


1 teaspoon olive oil
1 tilapia fillet (about 8 ounces), rinsed and patted dry
1 medium Italian plum tomato, seeded and chopped
1 tablespoon finely snipped fresh parsley
1 teaspoon capers, drained
1/2 teaspoon dried basil, crumbled
1/4 teaspoon garlic powder


  1. Preheat the oven to 400°F.
  2. Pour the oil into a 10 × 6 × 2-inch baking dish. Add the fish, turning to lightly coat. If the ends of the fillet are quite thin, fold them under so baking is more even.
  3. Bake for 8 minutes.
  4. Meanwhile, in a small bowl, stir together the remaining ingredients. Spoon over the cooked fish.
  5. Bake for 3 to 5 minutes, or until the fish flakes easily when tested with a fork.

Make It Gluten-Free: Confirm all ingredients are gluten-free and this recipe can be made gluten-free.

Choices/Exchanges: 3 Lean Meat

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