Tilapia Tomato Basil Fillets

Gluten Free
Health score
38%
Tilapia Tomato Basil Fillets
30 min.
4
177kcal

Suggestions


Are you looking for a delicious and healthy meal that can be prepared in just 30 minutes? Look no further than our Tilapia Tomato Basil Fillets! This gluten-free dish is perfect for lunch, dinner, or any time you crave a light yet satisfying main course. With its vibrant flavors and fresh ingredients, this recipe is sure to impress your family and friends.

Imagine tender tilapia fillets, marinated in a zesty lemon mixture, and topped with juicy diced tomatoes and aromatic basil. The combination of these ingredients not only creates a delightful taste but also offers a nutritious option that is low in calories—just 177 kcal per serving! The addition of Parmesan cheese adds a rich, savory touch that elevates the dish to a whole new level.

Whether you're a seasoned cook or a kitchen novice, this recipe is straightforward and requires minimal equipment. Just pop it in the oven, and in no time, you'll have a beautifully baked dish that flakes easily with a fork. Serve it alongside a fresh salad or your favorite vegetables for a complete meal that will leave you feeling satisfied and energized.

So, gather your ingredients and get ready to enjoy a delightful culinary experience with our Tilapia Tomato Basil Fillets. Your taste buds will thank you!

Ingredients

  • tablespoons juice of lemon fresh
  • teaspoons lemon zest grated
  • teaspoons olive oil 
  • lb tilapia 
  • tablespoons basil fresh chopped
  • 0.5 teaspoon salt 
  • 0.3 teaspoon lemon pepper 
  • 14.5 oz canned tomatoes diced organic drained canned
  • tablespoons parmesan shredded grated

Equipment

  • oven
  • baking pan
  • aluminum foil
  • glass baking pan

Directions

  1. Heat oven to 400°F. Spray 11x7-inch (2-quart) glass baking dish with cooking spray. In shallow dish, combine lemon juice, peel and oil. Dip fillets into lemon mixture turning to coat.
  2. Place in baking dish.
  3. Sprinkle basil, salt and pepper over fillets. Spoon tomatoes over fillets.
  4. Sprinkle with cheese. Cover with foil.
  5. Bake 15 to 20 minutes or until fish flakes easily with fork.

Nutrition Facts

Calories177kcal
Protein56.24%
Fat25.5%
Carbs18.26%

Properties

Glycemic Index
41.75
Glycemic Load
2.16
Inflammation Score
-5
Nutrition Score
16.437391115272%

Flavonoids

Eriodictyol
0.37mg
Hesperetin
1.09mg
Naringenin
0.1mg
Quercetin
0.03mg

Nutrients percent of daily need

Calories:176.91kcal
8.85%
Fat:5.22g
8.03%
Saturated Fat:1.6g
10.01%
Carbohydrates:8.41g
2.8%
Net Carbohydrates:6.27g
2.28%
Sugar:4.79g
5.32%
Cholesterol:59.25mg
19.75%
Sodium:545.64mg
23.72%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:25.9g
51.8%
Selenium:48.89µg
69.84%
Vitamin B12:1.84µg
30.61%
Vitamin B3:5.72mg
28.59%
Phosphorus:253.44mg
25.34%
Vitamin D:3.53µg
23.56%
Potassium:662.51mg
18.93%
Vitamin B6:0.35mg
17.46%
Vitamin C:13.92mg
16.87%
Copper:0.28mg
14.2%
Vitamin K:14.73µg
14.03%
Vitamin E:2.06mg
13.74%
Magnesium:54.6mg
13.65%
Manganese:0.27mg
13.28%
Iron:2.09mg
11.61%
Folate:43.51µg
10.88%
Calcium:95.88mg
9.59%
Vitamin B5:0.87mg
8.73%
Fiber:2.14g
8.55%
Vitamin B1:0.13mg
8.54%
Vitamin B2:0.14mg
8.27%
Vitamin A:331IU
6.62%
Zinc:0.78mg
5.17%