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
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
- Preheat the oven to 400°F.
- 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.
- Bake for 8 minutes.
- Meanwhile, in a small bowl, stir together the remaining ingredients. Spoon over the cooked fish.
- 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