New recipe: Tilapia with Tomato, Scallions and Garlic
Wednesday, January 28, 2015 by John Stone
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:
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.
Enjoy!
Ingredients
- 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
Instructions
- 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.
Notes
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. |