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 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 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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