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Greek Roasted Tilapia Fillets (Low Fat)

5.0(5)

Tilapia has a really great, extremely subtle flavor and it doesn't dry out as easily as many other varieties of fish. This tilapia is topped with a mixture of tomatoes, feta and fresh parsley and then baked. You'll get a large portion for few calories. Just be sure to season the fillets directly with salt. That will really make a difference. From The Most Decadent Diet Ever cookbook by Devin Alexander, author of The Biggest Loser Cookbook.

by Crafty Lady 13·published 2011-03-29

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Greek

Servings

2 serving(s)

Total time

37 min

prep 20 min

Calories / serving

153 kcal

Ingredients (8)

serves

olive oil flavored cooking spray
1 1/2 tablespoons minced fresh garlicgarlic
1 teaspoon extra virgin olive oilextra-virgin-olive-oil
1/3 cup chopped fresh flat-leaf parsleyparsley
2/3 cup roma tomato, seeded and choppedtomato
1 3/4 ounces reduced-fat feta cheese, crumbled (about 1/3 cup)
1/2 lb tilapia fillet, bones removedtilapia
salt and peppersalt-and-pepper

Instructions (4 steps)

01Preheat the oven to 400°F.
02Lightly mist a medium ovenproof baking dish with spray.
03Mix the garlic, olive oil, parsley, tomatoes, and feta in a medium bowl.
04Lightly mist both sides of the tilapia fillets with spray, and then season both sides with salt and pepper to taste. Lay the fillets side by side, barely touching, in the prepared baking dish. Top evenly with the tomato mixture. Bake for 13 to 17 minutes, or until the tilapia flakes and is no longer translucent. Serve immediately.

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Rich recipe — supports nutrition-aware planning.