Dinner Done, Baked Tilapia with Garden Vegetable Bake

6:25 AM, Mar 16, 2010   |    comments
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Tampa, Florida - Audra Nasser of Tampa's Dinner Done creates a healthy dish that also tastes great. 

 

Tilapia & Garden Vegetable Bake

This healthy dish is as easy to make as it is delicious!

 

You'll Need:

 

1 Tbls olive oil

1 Tbls minced garlic

½ cup diced onion

1 cup sliced mushrooms

½ cup diced green pepper

¼ cup diced red pepper

1 14.5oz can diced tomato with juice

½ cup baby peas

¼ tsp salt (or more to taste)

4 4-ounce Tilapia Filets

Additional Salt and Pepper to taste

 

 

To Prepare:

Add oil to a skillet.  Over medium heat, sauté garlic, onion, mushrooms, red and green pepper until onions are translucent.   Stir in a can of diced tomato (juice and all!), ¼ tsp salt and add baby peas. Cook 5-7 minutes, stirring frequently, until vegetables are fairly dry. Remove from heat and set aside while we get the fish ready.

 

Lay each tilapia filet on a greased sheet of aluminum foil.  Sprinkle filets with salt and pepper to taste.  Spoon equal amounts of the tomato vegetable sauce on top of each filet.  Fold aluminum foil over and seal. 

 

Bake fish at 350F for 30-45 minutes until fish is cooked throughout.  (Actual baking time will depend on filet thickness)

 

Did you know?  Tilapia, also called "St. Peter's Fish", is an amazing protein source.  Like most fish, it is low in fat, saturated fat, calorie, carbohydrate and sodium. 

 

Nutritional Information Per Serving: Serves 4.  175 cal, 4.8g fat (1g sat), 55mg chol, 340mg sodium, 11g carb, 2.6g fiber, 24g protein. 

(Nutritionals are calculated based on the recipe and ingredients originally used to prepare this dish.  They will vary as the dish is customized.)

 

Dinner Done!

www.dinnerdone.com - 813.264.7700

www.facebook.com/DinnerDone

Tampa - Brandon - Centreville, VA

 

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