Baked Tilapia with Tomatoes and Olives

This dish is an excellent source of lean protein and heart-healthy fats from olive oil, making it a light yet satisfying dinner option.

Ingredients

Calories next to each ingredient are for that ingredient across the whole recipe (4 servings), not per serving.

• Cooking spray
• 4 tilapia fillets (about 450g total) · 468 kcal in the whole recipe
• 4 medium tomatoes, peeled and chopped · 189 kcal in the whole recipe
• 2 tbsp olive oil · 276 kcal in the whole recipe
• 1 1/2 tsp dried thyme · 4 kcal in the whole recipe
• 1/4 cup pitted black olives, diced · 57 kcal in the whole recipe
• 1/4 tsp red pepper flakes
• 2 cloves garlic, minced · 9 kcal in the whole recipe
• 1/2 cup red onion, diced · 36 kcal in the whole recipe
• 1 tbsp lime juice · 4 kcal in the whole recipe
• Fresh parsley and lemon wedges for garnish · 17 kcal in the whole recipe

Method

1. Preheat your oven to 400°F (200°C). Lightly coat a baking dish with cooking spray and arrange the tilapia fillets in a single layer so they do not overlap.

   

2. In a medium bowl, stir together the chopped tomatoes, olive oil, thyme, diced black olives, red pepper flakes, minced garlic, red onion, and lime juice.

   

3. Spoon the tomato and olive mixture evenly over the fish fillets.

   

4. Bake uncovered for 15 to 20 minutes, or until the fish is opaque and flakes easily with a fork. Garnish with fresh parsley and lemon wedges before serving.

   

Adapted from an NIH / NHLBI heart-healthy recipe (public domain). Portions, macros, diet checks and step photos by Besly.