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Veggie-Topped Tilapia

Total Time

Prep: 15 min. Bake: 20 min.


4 servings

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 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


  1. 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.
  2. 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.

Nutrition Facts

1 each: 192 calories, 4g fat (2g saturated fat), 73mg cholesterol, 223mg sodium, 8g carbohydrate (4g sugars, 2g fiber), 29g protein. Diabetic Exchanges: 4 lean meat, 1 vegetable, 1/2 fat.

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