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.

Prep Time

10 mins

Cook Time

30 mins

Total Time

40 mins

Servings: 4

Calories: 266 kcal

Course: Main Course

Cuisine: American

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 lemon zest
1 pinches red chili flakes several
1 lices lemon

Instructions

Cup of Yum

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

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%)

Nutrition Facts

Serving: 4 Serving

Amount Per Serving

Calories 266

% 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.