Baked Italian Tilapia
TOTAL TIME: Prep: 10 min. Bake: 40 min.
YIELD: 4 servings.
It's easy to include healthful fish in your weekly menus with recipes as tasty and simple as this one! —Kimberly McGee, Mosheim, Tennessee
Ingredients
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4 tilapia fillets (6 ounces each)
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1/4 teaspoon pepper
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1 can (14-1/2 ounces) diced tomatoes with basil, oregano and garlic, drained
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1 large onion, halved and thinly sliced
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1 medium green pepper, julienned
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1/4 cup shredded Parmesan cheese
Directions
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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.
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2.
Cover and bake 30 minutes. Uncover; sprinkle with cheese. Bake until fish flakes easily with a fork, 10-15 minutes longer.
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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