Baked Tilapia With Warm Tomato Relish

| January 6, 2008 | 6 Comments

Baked Tilapia with Warm Tomato Relish

Here in the Cucina Bella household, we are working on a big project: weight loss. I have a good deal of baby weight to shed and my husband has some sympathy pounds to melt away. That means exercise (wait, exercise? What’s that? Does whipping cream by hand count?) and healthier eating. Fortunately, eating healthy foods doesn’t have to mean going hungry. In my experience, I have found that bulking up on vegetables and sticking with lean proteins, like tilapia, keeps me full and satisfied for longer.

This tilapia recipe is a great example of a hearty, healthy meal that is low in calories. The tasty tomato relish really fills the stomach and it’s so heart-healthy. Tomatoes are rich in lycopene, a powerful antioxidant that is known to help ward off cancer. Cooked tomatoes are the best source of lycopene. And with three servings of vegetables and a serving of lean protein, how can you go wrong?

Baked Tilapia With Warm Tomato Relish

Yield: serves 4

Ingredients

  • 4 plum tomatoes, diced
  • 2 onions, diced
  • 2 red peppers, diced
  • 1 1/2 cup baby bella mushrooms, quartered
  • 1/2 cup sliced black olives
  • 2 tbsp olive oil
  • 4 tilapia fillets
  • 2 tbsp balsamic vinegar
  • 4 cloves garlic, minced
  • 2 tsp salt

Instructions

  1. Spray an oven safe casserole with cooking oil. Preheat the oven to 425 degrees.
  2. In the casserole, stir together tomatoes, onions, red peppers, baby bella mushrooms and olives. Drizzle with olive oil. Place tilapia fillets on the tomato mixture. Drizzle a half tablespoon of balsamic vinegar on each fillet. Sprinkle with garlic and salt.
  3. Cover and cook for 20-25 minutes, until fish is opaque and flakes easily with a fork.
  4. Serve each fillet with one quarter of the relish.
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This heart-healthy recipe is a great inclusion for Weekend Herb Blogging, a weekly blogging event created by Kalyn of Kalyn’s Kitchen. Check out Kalyn’s Kitchen tonight for a great roundup of recipes.

Category: dinner, Recipes, Seafood

About the Author ()

Sarah W. Caron is a freelance writer, editor and recipe developer. Her work has appeared in countless online and print publications including iVillage, BELLA NYC Magazine, Yum for Kids magazine and more. She lives in Connecticut with her two kids, two beagles and husband.

Comments (6)

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  1. Kalyn says:

    It sounds delicious. I’m a big fan of tilapia and this sounds like a great way to fix it.

  2. Kristen says:

    Happy New Year!
    I wanted to let you know that you have been matched in the adopt a blogger event. Please visit each others websites and revisit the initial adopt a blogger post as a reminder of the expectations for this event.
    Thanks for participating and have fun getting to know each other!
    Please let me know if you have any questions.

    Kristen
    Dine and Dish

    Your match: http://www.fairycakeheaven.blogspot.com

    Adopt a blogger post:
    http://dineanddish.squarespace.com/dine-and-dish-blog/2007/11/16/adopt-a-food-blogger-a-blogging-event.html

  3. Susie says:

    Made the tilapia and relish tonight…..DEE-LISH!

  4. Sarah Caron says:

    Susie, I am so glad you liked it! Thanks for letting me know how it came out … It’s always nice to hear!

  5. mary beth says:

    I made this tonight. Super easy and flavorful. Question; in your photo it looks like you have mushrooms but I don’t see it in your recipe. I didn’t have a red pepper so I used mushrooms anyway!

  6. Sarah Caron says:

    Mary Beth, thanks for trying it and letting me know how it came out. Glad you liked it!

    You know, I noticed the mushrooms in the photo too. I write my recipes right as I cook, so I am not sure how I missed that in the ingredients list. I put 1.5 cups of quartered baby bellas in it. Thanks for noticing! I am off to update the recipe.

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