Servings
Font
Back
0 from 0 votes

Baked Tilapia Filet with Sun-Dried Tomato

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
10 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 zest of lemon
  • 1 pinches several red chili flakes
  • 1 lices lemon

Instructions

    Cup of Yum
  1. Pre-heat oven to 350 degrees and place the cod filets in a large glass baking dish sprayed with non-stick spray.
  2. 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.
  3. Continue mincing until olives, tomatoes, parsley and capers begin to form a paste.
  4. 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.
  5. Spread the mixture evenly on top of all four cod filets then top with lemon slices.
  6. 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 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

% 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.