Easy Baked Tilapia Dinner
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 2
Ingredients
Two tilapia fillets, 3 oz each14 1/2 oz can Del Monte Petite Cut Diced Tomatoes1 tsp each dried basil and dried oreganoA dash of freshly ground black pepperA splash of balsamic vinegar (optional)1 cup instant brown rice, prepared according to package directions (provides 2 cups cooked rice)
Preheat oven to 350 degrees F.
Place fresh or thawed tilapia fillets in a baking dish.
In a medium-sized mixing bowl, combine tomatoes, herbs and pepper. Add a splash of balsamic vinegar (optional but delicious). Pour tomato mixture over fillets. Bake in preheated oven for 15 minutes or until fish is opaque and flakes easily.
Meanwhile, prepare 1 c of instant brown rice according to package directions.
For an attractive presentation, move fillets to two serving plates using a pancake turner to keep the tomatoes on top of the fish. Serve with the brown rice, topped with the tomato mixture remaining in the baking dish.
Makes 2 servings, each with 1 3-oz tilapia fillet , 1 cup of brown rice and 3/4 c tomato mixture.
Number of Servings: 2
Recipe submitted by SparkPeople user SWTSWT.
Place fresh or thawed tilapia fillets in a baking dish.
In a medium-sized mixing bowl, combine tomatoes, herbs and pepper. Add a splash of balsamic vinegar (optional but delicious). Pour tomato mixture over fillets. Bake in preheated oven for 15 minutes or until fish is opaque and flakes easily.
Meanwhile, prepare 1 c of instant brown rice according to package directions.
For an attractive presentation, move fillets to two serving plates using a pancake turner to keep the tomatoes on top of the fish. Serve with the brown rice, topped with the tomato mixture remaining in the baking dish.
Makes 2 servings, each with 1 3-oz tilapia fillet , 1 cup of brown rice and 3/4 c tomato mixture.
Number of Servings: 2
Recipe submitted by SparkPeople user SWTSWT.
Nutritional Info Amount Per Serving
- Calories: 186.7
- Total Fat: 1.9 g
- Cholesterol: 0.0 mg
- Sodium: 376.6 mg
- Total Carbs: 26.9 g
- Dietary Fiber: 4.6 g
- Protein: 19.1 g
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