Baked Tilapia with Tomatoes
Baked Tilapia with Tomatoes
This light, flavorful baked tilapia dish uses affordable fish fillets topped with fresh tomatoes, herbs, and a touch of lemon for bright taste. It cooks quickly in the oven, needs minimal oil, and pairs perfectly with rice or steamed veggies for a healthy, low-cost family meal. Ready in under 30 minutes.
Ingredients
- For 4 servings, gather these simple items:
- 4 tilapia fillets (about 4 to 6 ounces each, fresh or thawed if frozen)
- 4 medium tomatoes, diced (or one 14-ounce can diced tomatoes, drained)
- 2 tablespoons olive oil
- 3 garlic cloves, minced
- 1 small onion, finely chopped
- Juice of 1 lemon (about 2 to 3 tablespoons)
- 1 teaspoon dried oregano or Italian seasoning
- Salt and black pepper to taste
- Fresh parsley or basil, chopped (optional for garnish)
- Lemon slices for serving
- No heavy sauces or expensive spices needed.
Direction
- Follow these straightforward steps for tender, juicy results:
- Step 1: Preheat your oven to 400°F (200°C). Lightly grease a baking dish or line with parchment paper for easy cleanup.
- Step 2: Pat the tilapia fillets dry with paper towels, then season both sides lightly with salt, pepper, and half the oregano. Place them in a single layer in the baking dish.
- Step 3: In a bowl, mix the diced tomatoes, chopped onion, minced garlic, olive oil, lemon juice, remaining oregano, and a pinch of salt and pepper.
- Step 4: Spoon the tomato mixture evenly over the fish fillets, spreading it to cover them well.
- Step 5: Bake uncovered for 15 to 20 minutes, until the fish flakes easily with a fork and reaches an internal temperature of 145°F. Garnish with fresh herbs and serve hot with lemon slices.
Nutrients Information
Per serving (1 fillet with tomato topping, approximate values)
- Calories: 180 to 220
- Total Fat: 7 grams
- Saturated Fat: 1.5 grams
- Cholesterol: 55 milligrams
- Sodium: 120 to 200 milligrams (depending on added salt)
- Total Carbohydrates: 8 grams
- Dietary Fiber: 2 grams
- Sugars: 4 grams (natural from tomatoes)
- Protein: 25 grams
- Excellent source of lean protein, vitamin C, potassium, and heart-healthy omega-3s from tilapia, with low calories and no added sugars.
Recipe credit
Inspired by classic Mediterranean-style baked fish recipes popular in home kitchens worldwide. Adapted for budget-friendly cooking using everyday ingredients like seasonal tomatoes and affordable tilapia, commonly shared on simple healthy eating blogs, Pakistani family meal plans, and American quick-dinner collections. Created fresh here for easy, nutritious meals.