Cooking healthy, simply, and deliciously are not mutually exclusive concepts. This tilapia dish accomplishes all three in under 200 calories per serving, with actual prep time under 5 minutes, and with mostly kitchen staples – all you’ll need is a fresh tomato!
** Tip: While I pick up that fresh tomato, I pick up tons of veggies to chop and individually package as grab-and-goes for weekday lunches while my tilapia defrosts (if it’s frozen) and bakes. While my dinner cooks, I get super healthy lunches and snacks set all week!
The tomato adds the perfect amount of acidity to the fish, and roasting them adds a hint of sweetness. After you add in some chopped garlic and some dried herbs for layers of flavor, you have yourself a delicious, easy, super healthy weeknight meal.
What you’ll need (makes 2 servings):
2 tilapia filets (if frozen, defrost in water like I do with chicken)
1 tomato (I prefer vine-ripe tomatoes for this)
2 tablespoons lemon juice
1 tablespoon chopped garlic
1 tablespoon dried basil
1 tablespoon dried oregano
What you need to do:
Preheat your oven to 400 degrees. Line an 8×8 casserole dish with aluminum foil and spray with cooking spray – you can use any dish size you have, you just don’t need a big one. Place your tilapia in the dish.
Cut your tomato in half and slice thinly. Layer the tomatoes over your tilapia.
Drizzle the lemon juice over your tilapia and tomatoes. Sprinkle the entire dish with the garlic, basil, and oregano.
Bake for 35 minutes.
Enjoy! Serve with a heaping portion of steamable veggies. Or, throw in Brussels Sprouts with a Kick in the oven with the tilapia – they cook at the same temperature for the same amount of time!