Healthy Baked Tilapia Recipe

Healthy Baked Italian Style Tilapia Recipe

This is one of the most delicious and easy tilapia recipes you will ever make. Not only is this recipe easy and tasty, but it is also quite healthy.

My Mother In Law made this dish for me when she came to visit not too long ago and ever since, I have been in love with it.  It is quite often the simple dishes that have the most flavor in my opinion.

INGREDIENTS

The secret to this dish is using fresh quality ingredients.

4 Roma or Plum Tomatoes Diced

2 Tilapia Filets

1 Tablespoons of Extra Virgin Olive Oil plus a few drizzles.

Salt and Pepper to Taste

2 Cloves of Garlic Chopped

2 Tablespoons of Fresh Flat Leaf Parsley

2 Tablespoons of Fresh Basil

DIRECTIONS

This recipe really works best using a cast iron pan.  There is just something about food cooked in a cast iron pan that makes it taste better.  If you don’t have a cast iron pan, an alternate set of instructions follows.

Using a Cast Iron Pan

Step 1 - Preheat oven to 375 degrees fahrenheit.

Step 2 - Place the tilapia filets in the cast iron pan and coat fillets on both sides with 1 tablespoon of olive oil .

Step 3 - Season the tilapia with salt and pepper on both sides.

Step 4  - When oven reaches temperature, place cast iron pan with tilapia in the oven and cook for 5 minutes.

Step 5 - Carefully remove tilapia from the oven after five minutes and add the tomato, garlic and herbs on top of the fillets.

Warning: Be sure to put on oven mits.  The cast iron pan will be hot!

Step 6  - Drizzle some olive on top and place tilapia back in the oven.  Cook until tilapia is white in color, no longer translucent and flakes when pierced with  a fork.

Step 7 - Remove from the oven and carefully scrape the tomato and herb mixture off of the tilapia.  Using a spatula, carefully remove tilapia from pan and place in a dish.

Step 8 - Place the cast iron pan with the tomato mixture over medium heat and sautee the mixture until the tomatoes are soft.  If the pan is dry, add a drizzle of olive oil.

Step 9 - Top the tilapia fillets with the tomato mixture and enjoy.

Alternate Directions

Follow these directions if you do not have a cast iron pan.

Step 1 - Preheat oven to 375 degrees fahrenheit.

Step 2 - Place the tilapia filets in a shallow baking dish and coat fillets with 1 tablespoon of olive oil on both sides.

Step 3 - Season the tilapia with salt and pepper on both sides.

Step 4  - When oven reaches temperature, cook tilapia in the oven for about five minutes.

Step 5 - Carefully remove tilapia from the oven after five minutes and add the tomato, garlic and herbs on top of the fillets.

Step 6  - Drizzle some olive on top and place tilapia back in the oven.  Cook until tilapia is white in color, no longer translucent and flakes when pierced with  a fork.

Step 7 - Remove the tilapia from the oven and heat a small sautee pan over medium heat. Add a few drizzles of olive oil to pan.

Step 8 - Carefully scrape the tomato mixture off the tilapia and cook in sautee pan for a few minutes or until the tomatoes are soft.

Step 9 - Top the tilapia fillets with tomato mixture and enjoy.

Healthy Grilled Tilapia Recipes

Tilapia has become one of the most popular types of seafood consumed in the U.S.   Who doesn’t love Tilapia?  It is a delicious fish and one of the more affordable options for seafood lovers.  It is high in protein, low in fat and sodium and can be cooked a variety of different ways.  One of the more healthy and tasty methods for cooking Tilapia is to grill them.  Below are several healthy grilled tilapia recipes.  Enjoy!

Healthy Grilled Tilapia Video Recipes

Grilled Cajun Tilapia

Grilled Tilapia with a zesty mustard sauce

Tilapia w Mango & Kiwi Salsa - How To Make