Eating More Fish, Made Easy

by Dawn Allcot

The average American eats only 16 lbs. of seafood a year. Health professionals recommend eating 39 lbs., or at least two 6 oz. servings, a week.

Since a friend introduced me to this easy tilapia recipe, it has become a family favorite! You can substitute fluke, flounder, or any other mild white fish if you prefer.

You can also change the flavor by using Italian seasoned diced tomatoes (you’ll want to forego the added oregano and basil, but in my opinion, you can never have enough garlic!) I recently made this recipe using diced tomatoes in garlic and olive oil, (yes, I added even more garlic) and it tasted great, too.

I like to serve this with whole wheat pasta and pour some of the diced tomatoes mixture on the pasta, as well. (I just add a little more to the pan with the fish and spoon it out before serving).

With less than five minutes prep time and about 20 minutes in the oven, you can’t go wrong with this 30-minute meal!

Tilapia filets
1 cup diced, canned tomatoes
1 teaspoon minced garlic
Oregano
Basil
1 Tablespoon Parmesan or Romano cheese

Spray non-stick cooking spray on the bottom of glass baking pan and place fish filets in pan. Spread minced garlic, then tomatoes on top of fish.
Sprinkle oregano, and basil over the mixture.
Sprinkle parmesan or romano cheese evenly across the top.
Bake at 350 degrees for 20 minutes or until fish flakes easily. The liquid from the diced tomatoes keeps the fish moist every time!

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This entry was posted on Saturday, February 23rd, 2008 at 8:52 am and is filed under Uncategorized. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.

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