Easy Baked Tilapia Dinner
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
Submitted by: SWTSWT
Introduction
Almost no preparation is need for this healthy and delicious dinner entree Almost no preparation is need for this healthy and delicious dinner entreeNumber of Servings: 2
Ingredients
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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)
Directions
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.
