Baked Tilapia
Last night I made Baked Tilapia. The name doesn't really do it justice...it should probably be Italian Baked Tilapia...but either way, it's baked!! I found the recipe on allrecipes.com and of course modified a little.
Ingredients
- 1/4 cup extra virgin olive oil
- chicken broth
- 4 tablespoons tomato paste
- 1 teaspoon garlic powder
- 1/2 teaspoon dried oregano
- 1/4 teaspoon salt
- 1/8 teaspoon ground black pepper
- 4 (4 ounce) fillets tilapia
- 1 small onion, sliced
- 1 green bell pepper, thinly sliced
Directions
- Preheat oven to 350 degrees F (175 degrees C). Coat bottom of a medium baking dish with about 1/4 cup olive oil.
- In a small bowl, blend remaining olive oil, tomato paste, garlic powder, oregano, salt and pepper. I used the chicken broth to thin out the tomato past mixture.
- Arrange tilapia fillets in the prepared baking dish, skin side up. (I sprinkled with Italian Seasoning, recipe below). With a spatula, spread the tomato paste mixture over the tilapia, heaping the majority in the centers of the fillets. Arrange onion and green pepper slices on and around the fillets.
- Bake in the preheated oven 15 minutes, until fish is easily flaked with a fork.
For the pasta, I cooked whole wheat penne in chicken broth and doubled the tomato sauce from the tilapia and stirred it in the cooked pasta, sprinkled with Parmesan.
Italian Seasoning
3 tablespoons dried basil
3 tablespoons dried oregano
3 tablespoons dried parsley
1 tablespoon garlic powder
1 teaspoon onion powder
1 teaspoon dried thyme
1 teaspoon dried rosemary
1/4 teaspoon black pepper
1/4 teaspoon red pepper flakes
Mix all ingredients in a spice grinder. OR put in a small bowl and crush with the back of a spoon. Store in an airtight jar for up to 6 months.
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