Baked Tilapia Filet with Sun-Dried Tomato
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Prep Time
10 mins
-
Cook Time
10 mins
-
Total Time
40 mins
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Servings
4
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Calories
266 kcal
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Course
Main Course
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Cuisine
American
Baked Tilapia Filet with Sun-Dried Tomato
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Simple baked fish gets a major flavor boost from lemon, kalamata olives, capers and sun-dried tomatoes to create this delicious and healthy weeknight dinner.
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Ingredients
- 4 boneless (skinless cod filets – (halibut, red snapper or tilapia also work well))
- 20 kalamata olives (pitted)
- 4 pieces sun-dried tomato
- 2 tablespoons parsley
- 2 tablespoons capers (drained)
- 2 cloves garlic (grated)
- 1 zest of lemon
- 1 pinches several red chili flakes
- 1 lices lemon
Instructions
- Pre-heat oven to 350 degrees and place the cod filets in a large glass baking dish sprayed with non-stick spray.
- On a cutting board with a sharp knife, begin mincing the olives. Add the tomatoes to the cutting board and continue chopping and mixing in with the olives. Do the same with the parsley and capers.
- Continue mincing until olives, tomatoes, parsley and capers begin to form a paste.
- Add the grated garlic, lemon zest and chili flakes and use the back of the knife to combine all of the tapanade ingredients until a rough paste forms.
- Spread the mixture evenly on top of all four cod filets then top with lemon slices.
- Bake for 25-30 minutes or until fish flakes easily with a fork.
Nutrition Information
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Calories
266kcal
(13%)
Carbohydrates
12.6g
(4%)
Protein
40.5g
(81%)
Fat
6.1g
(9%)
Saturated Fat
0.5g
(3%)
Polyunsaturated Fat
5.6g
Trans Fat
0g
Cholesterol
138mg
(46%)
Sodium
570mg
(24%)
Fiber
2.6g
(10%)
Sugar
1.9g
(4%)
Nutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 266 kcal
% Daily Value*
| Calories | 266kcal | 13% |
| Carbohydrates | 12.6g | 4% |
| Protein | 40.5g | 81% |
| Fat | 6.1g | 9% |
| Saturated Fat | 0.5g | 3% |
| Polyunsaturated Fat | 5.6g | 33% |
| Trans Fat | 0g | 0% |
| Cholesterol | 138mg | 46% |
| Sodium | 570mg | 24% |
| Fiber | 2.6g | 10% |
| Sugar | 1.9g | 4% |
* Percent Daily Values are based on a 2,000 calorie diet.
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