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Veggie-Topped Tilapia

 Veggie-Topped Tilapia
I invented this fast weeknight dish using frozen tilapia fillets. My entire family loved it! I often serve it with crusty rolls, salad and a rice dish. It always gets raves! —Christine Bissonette, Scotia, New York
4 ServingsPrep: 15 min. Bake: 20 min.

Ingredients

  • 4 tilapia fillets (5 ounces each)
  • 1/3 cup white wine or reduced-sodium chicken broth
  • 1/2 teaspoon seafood seasoning
  • 1 medium onion, finely chopped
  • 1 medium green pepper, finely chopped
  • 1 small tomato, chopped
  • 3 tablespoons lemon juice
  • 1 teaspoon olive oil
  • 1/4 teaspoon garlic powder
  • 1/4 cup shredded Parmesan cheese

Directions

  • Place fillets in a 13-in. x 9-in. baking dish coated with cooking
  • spray. Drizzle with wine; sprinkle with seafood seasoning. Combine
  • the onion, green pepper, tomato, lemon juice, oil and garlic powder;
  • spoon over fillets.
  • Cover and bake at 425° for 15 minutes. Uncover; sprinkle with
  • cheese. Bake 5-10 minutes longer or until vegetables are tender and
  • fish flakes easily with a fork. Yield: 4 servings.
Nutritional Facts: 1 fillet equals 192 calories, 4 g fat (2 g saturated fat), 73 mg cholesterol, 223 mg sodium, 8 g carbohydrate, 2 g fiber,

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Veggie-Topped Tilapia (continued)

Nutritional Facts: 29 g protein. Diabetic Exchanges: 4 lean meat, 1 vegetable, 1/2 fat.
Wine: Full-Bodied White Wine: Enjoy this recipe with a full-bodied white wine such as Chardonnay or Viognier.