Baked Italian Tilapia Recipe
Baked Italian Tilapia Recipe photo by Taste of Home
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Baked Italian Tilapia Recipe

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It's easy to include healthful fish in your weekly menus with recipes as tasty and simple as this one! —Kimberly McGee, Mosheim, Tennessee
TOTAL TIME: Prep: 10 min. Bake: 40 min.
MAKES:4 servings
TOTAL TIME: Prep: 10 min. Bake: 40 min.
MAKES: 4 servings


  • 4 tilapia fillets (6 ounces each)
  • 1/4 teaspoon pepper
  • 1 can (14-1/2 ounces) diced tomatoes with basil, oregano and garlic, drained
  • 1 large onion, halved and thinly sliced
  • 1 medium green pepper, julienned
  • 1/4 cup shredded Parmesan cheese

Nutritional Facts

1 serving: 215 calories, 4g fat (2g saturated fat), 86mg cholesterol, 645mg sodium, 12g carbohydrate (7g sugars, 2g fiber), 36g protein. Diabetic Exchanges: 4 lean meat, 2 vegetable.


  1. Preheat oven to 350°. Place tilapia in a 13x9-in. baking dish coated with cooking spray; sprinkle with pepper. Spoon tomatoes over tilapia; top with onion and green pepper.
  2. Cover and bake 30 minutes. Uncover; sprinkle with cheese. Bake 10-15 minutes longer or until fish flakes easily with a fork. Yield: 4 servings.
Originally published as Baked Italian Tilapia in Healthy Cooking December/January 2012, p83

Light-Bodied White Wine

Enjoy this recipe with a light-bodied white wine such as Sauvignon Blanc or Pinot Grigio.

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delowenstein User ID: 3766053 244077
Reviewed Feb. 18, 2016

"I found this to be a simple and delicious recipe! I didn't have green pepper on hand! I did use a shredded Italian 5-cheese blend, rather than Parmesan cheese and four tilapia filets. Also, I didn't drain the tomatoes-I just spooned the tomatoes and juice over the fish. Thank you for sharing this recipe! delowenstein"

Susan's Kitchen User ID: 5575002 195772
Reviewed Feb. 6, 2012

"This recipe is so simple and quick. Pefect for a week night. Plus it was delicious."

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