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Baked Italian Tilapia

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


  • 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


  • 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.
  • Cover and bake 30 minutes. Uncover; sprinkle with cheese. Bake 10-15 minutes longer or until fish flakes easily with a fork.
  • Freeze option: Cool fish mixture. Freeze in freezer containers. To use, partially thaw in refrigerator overnight. Heat through slowly in a covered skillet, stirring occasionally, until a thermometer inserted in fish reads 145°.
Nutrition 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.

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Average Rating:
  • Michelle
    Jul 22, 2020

    Made this dish using fresh heirloom grape tomatoes, garlic, EVOO, Italian seasoning. Served with sautéed green beans and carrot coins and alfredo potato casserole. All flavors layered beautifully! Everyone was a member of the clean plate club!

  • bicktasw
    Jan 29, 2019

    I made this delicious fish for dinner last night. I did not have the Italian style diced tomatoes .... only had fire roasted diced tomatoes on hand, so I added a bit of olive oil, Italian seasoning and garlic powder to the tomatoes. Also, I did not drain them before spooning over the fish. Other than that, I made the recipe as posted. The fish was perfectly done and the Italian flavors were a pleasant change from other recipes I've tried. Next time I may try to make this dish using chicken breasts instead of fish. 5 stars for sure!!

  • pajamaangel
    Jun 18, 2016

    No comment left

  • delowenstein
    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

  • ccauser
    Apr 3, 2013

    No comment left

  • Phyllis_Ann
    Oct 27, 2012

    No comment left

  • Susan's Kitchen
    Feb 6, 2012

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

  • shell9163
    Jan 15, 2012

    No comment left

  • drmama
    Dec 17, 2011

    No comment left