Baked Tomato Tilapia

For an easy, economical dish that’s heart-healthy – low in sodium and saturated fat – and packed with flavor, try baked tomato tilapia.



  • Nonstick vegetable oil spray
  • 4 tilapia fillets
  • 4 medium tomatoes, peeled and chopped (or 1 14-ounce can of peeled tomatoes, chopped)
  • 2 Tablespoons olive oil
  • 1 teaspoon thyme (fresh is best, but dried will do)
  • ¼ teaspoon garlic powder
  • 1 cup white onion, diced
  • 1 Tablespoon lime juice


  1. Preheat the oven to 400 degrees and spray a baking dish with vegetable oil.
  2. Arrange the fillets in the dish so they do not overlap.
  3. Mix remaining ingredients in a medium bowl.
  4. Pour tomato mixture over the fillets, spreading evenly.
  5. Bake uncovered 15-20 minutes, or until the fish is opaque and flakes easily with a fork.
  6. Serve on a bed of cooked rice.

Nutritional Information:

Serving Size: 1 fillet

Calories: 265

Cars: 5g

Fat: 8g

Protein: 22g

Sodium 74g

Sugar: 3g

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s