Thursday, January 6, 2011

Baked Tilapia with Tomato and Basil

So, along with about a couple of million other Americans, we're trying to start this year off in a healthier way.  Shoot, after all of the desserts and huge meals we crammed into just a 2 week period, we'd better slow it the heck down.

Here's a healthy and tasty way to cook up that frozen tilapia that you got on sale the last time you promised you'd eat more fish.  You know you did that, just admit it. 

I got this recipe from, and surprisingly, it's probably one of the few butter-free Paula Dean recipes.  For those who don't know PD, she's well-known for her large amounts of butter used in almost everything.  The recipe does call for olive oil, but olive oil is more heart-healthy.  If you feel it's too much oil, just cut the amount. 

If you don't have fresh herbs, you can sub dried.  I did and it came out great.  


Baked Tilapia with Tomato and Basil
Serves 4

Nonstick cooking spray
2 (8-ounce) tilapia fillets
1/2 teaspoon salt
1/2 teaspoon ground black pepper
1 tablespoon minced fresh basil leaves
1 teaspoon minced fresh oregano leaves
1 teaspoon onion powder
1 teaspoon minced garlic
3 tablespoons olive oil
1 large tomato, thinly sliced
1 teaspoon fresh lemon juice

Preheat the oven to 400 degrees F.

Spray a shallow 1-quart baking dish with nonstick spray.Sprinkle the fish evenly with salt and pepper.

Arrange the tilapia in a baking dish and sprinkle evenly with basil, oregano, onion powder and garlic. Drizzle with 2 tablespoons of the olive oil. Arrange the tomato slices evenly over the fish, and drizzle with the remaining 1 tablespoon of olive oil.

Bake until fish flakes easily with fork, about 20 to 25 minutes. Squeeze the lemon juice over fish and serve immediately.

1 comment:

  1. I'm so glad you posted this... I happen to have tilapia in the fridge that I have no clue what to do with and some basil that needs to be used! I'm going to have to go canned on the tomatoes though.