Baked Tilapia Filet with Sun-Dried Tomato
Simple baked fish gets a major flavor boost from lemon, kalamata olives, capers and sun-dried tomatoes to create this delicious and healthy weeknight dinner.
Servings 4
Calories 266kcal
Ingredients
- 4 boneless skinless cod filets - (halibut, red snapper or tilapia also work well)
- 20 kalamata olives pitted
- 4 pieces sun-dried tomato
- 2 tablespoons parsley
- 2 tablespoons capers drained
- 2 cloves garlic grated
- 1 zest of lemon
- 1 pinches several red chili flakes
- 1 slices lemon
Instructions
- Pre-heat oven to 350 degrees and place the cod filets in a large glass baking dish sprayed with non-stick spray.
- On a cutting board with a sharp knife, begin mincing the olives. Add the tomatoes to the cutting board and continue chopping and mixing in with the olives. Do the same with the parsley and capers.
- Continue mincing until olives, tomatoes, parsley and capers begin to form a paste.
- Add the grated garlic, lemon zest and chili flakes and use the back of the knife to combine all of the tapanade ingredients until a rough paste forms.
- Spread the mixture evenly on top of all four cod filets then top with lemon slices.
- Bake for 25-30 minutes or until fish flakes easily with a fork.
Nutrition
Calories: 266kcal | Carbohydrates: 12.6g | Protein: 40.5g | Fat: 6.1g | Saturated Fat: 0.5g | Polyunsaturated Fat: 5.6g | Trans Fat: 0g | Cholesterol: 138mg | Sodium: 570mg | Fiber: 2.6g | Sugar: 1.9g