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Baked Italian Tilapia Recipe

Baked Italian Tilapia Recipe

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. YIELD:4 servings

Ingredients

  • 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

Directions

  • 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.

Nutritional Facts

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

Wine Pairings

Light-Bodied White Wine

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