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New recipe: Tilapia with Tomato, Scallions and Garlic

Wednesday, January 28, 2015 by  
Filed under Daily Blog


Today I’ve got a light and delicious tilapia recipe for you!

I’ve been tinkering with variations of what I’ve posted below for a couple months now. The “official” recipe I’m posting is my favorite of the bunch–but that’s not to suggest that its variations are not worthy! This dish is also very good using shallots instead of scallions and, for another tasty option, add a touch of fresh thyme to the tomato mixture. Play around and have a little fun, it’s cooking, not surgery. 🙂

Here’s a picture of the dish, which I took just before popping the fillets in the oven:

Tilapia with Tomato, Scallions and Garlic (before cooking)

Tilapia with Tomato, Scallions and Garlic (before cooking)


The recipe and nutrition facts are below, but you can always find it (along with a printable version) in the Recipe Section of this site. I call this one Tilapia with Tomato, Scallions and Garlic.



  • 2 Tablespoon olive oil
  • 2 Tilapia fillets (6 oz each)
  • 4 Scallions, chopped
  • 3 Cloves garlic, minced
  • 1 large tomato, chopped
  • Juice from 1 small lime
  • Salt and pepper to taste


  • Combine the tomato, scallions, garlic, lime, salt and pepper in a small bowl.
  • Lay two 18-inch lengths of aluminum foil (one for each fillet) flat on a work surface.
  • Place a tilapia fillet on foil and drizzle with 1 tablespoon of olive oil; repeat for second fillet.
  • Top each fillet with half the tomato mixture.
  • Fold the foil up and over the food, crimping the edges closed and creasing the sides to form a tent.
  • Bake in a 425°F oven for approximately 15 minutes or until done.
  • Drizzle sauce in foil packets over the veggies on top of the fish just before serving.


Yield: 2 servings. This is also very good using shallots instead of scallions. For another tasty variant, add a little fresh thyme to the tomato mixture.

Nutrition Facts
Amount Per Serving
Calories 301
Total Fat 18g
Saturated Fat 4g
Monounsaturated Fat 0g
Polyunsaturated Fat 0g
Trans Fat 0g
Cholesterol 60mg
Sodium 119mg
Potassium 215mg
Total Carbohydrate 6g
Dietary Fiber 1g
Sugars 3g
Protein 32g
* These values were kindly provided by the recipe submitter. John Stone Fitness LLC is not responsible for errors or omissions.

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