Easy Baked Tilapia Dinner

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Nutritional Info
  • Servings Per Recipe: 2
  • 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

View full nutritional breakdown of Easy Baked Tilapia Dinner calories by ingredient
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Almost no preparation is need for this healthy and delicious dinner entree Almost no preparation is need for this healthy and delicious dinner entree
Number of Servings: 2


    Two tilapia fillets, 3 oz each

    14 1/2 oz can Del Monte Petite Cut Diced Tomatoes

    1 tsp each dried basil and dried oregano

    A dash of freshly ground black pepper

    A 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.

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Member Ratings For This Recipe

  • Very Good
    Very easy to make, and quite tasty! I didn't have the vinegar to add which made it a bit less flavorful, but salt helped. - 11/13/15

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