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Baked Tilapia

Baked Tilapia

  • Prep

    20 m
  • Cook

    20 m
  • Ready In

    40 m
Tiny Poem

Tiny Poem

A simple and quick way to prepare the very affordable and versatile tilapia. Recipe could also be used for any mild-flavored firm-fleshed white fish fillets, or even chicken.

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Ingredients {{adjustedServings}} servings

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Original recipe yields 4 servings

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Nutrition

Amount per serving ({{servings}} total)

  • Calories:
  • 629 kcal
  • 31%
  • Fat:
  • 55.2 g
  • 85%
  • Carbs:
  • 8.6g
  • 3%
  • Protein:
  • 24.6 g
  • 49%
  • Cholesterol:
  • 72 mg
  • 24%
  • Sodium:
  • 408 mg
  • 16%

Based on a 2,000 calorie diet

Directions

  1. Preheat oven to 350 degrees F (175 degrees C). Coat bottom of a medium baking dish with about 1/4 cup olive oil.
  2. In a small bowl, blend remaining olive oil, tomato paste, garlic powder, oregano, salt and pepper.
  3. Arrange tilapia fillets in the prepared baking dish, skin side up. With a spatula, spread the olive oil and tomato paste mixture over the tilapia, heaping the majority in the centers of the fillets. Arrange onion and green pepper slices on and around the fillets.
  4. Bake in the preheated oven 15 minutes, until fish is easily flaked with a fork. Remove from heat, top each fillet with 1 tablespoon butter, and set oven to broil. Broil 5 to 7 minutes, until butter is melted and lightly brown.
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Reviews

SARAMUNSTR
232

SARAMUNSTR

2/6/2006

After reading the othe reviews, I made the following changes and everyone loved this dish: 1. I marinated the fish in Italian dressing for about 1 hour, 2. I used no-stick cooking spray on the pan, 3. used 1/4 cup low fat/low sodium chicken broth in the sauce instead of oil, 3. decreased the butter to about 1/4T per filet.

Mantu
120

Mantu

9/2/2006

I added 1/2 fresh cut tomato instead of paste, 2-3 cloves of garlic crushed instaed of garlic powder, 1/2 tbs of red pepper powder for an extra kick and also some broccoli and corn .they do add abeautiful color to the dish .thanks for awonderful recipe Tiny Poems.

GwenMary
91

GwenMary

8/2/2003

This is delicious and so easy. I used fresh herbs from my garden and eliminated the butter, to cut the fat. I drizzled olive oil on the fish prior to broiling. Keep cooking time to a minimum, as overcooked tilapia turns leathery.

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