Want healthy meals your kids will love?
Get our Meal Plan
Want healthy meals your kids will love?

Baked Tilapia

No Comments
Jump to Recipe

Baked Tilapia

No ratings yet
Print Pin Rate
Course: Main Course
Cuisine: American
Keyword: baked, dairy free, Tilapia
Prep Time: 20 minutes
Cook Time: 20 minutes
Servings: 4 servings
Calories: 222kcal

Ingredients

  • 1 cup corn, frozen
  • 1/2 cup, chopped onion
  • 1/2 cup bell pepper, red
  • 2 clove garlic
  • 1 teaspoon rosemary, fresh
  • 1/2 teaspoon salt
  • 1/2 teaspoon black pepper, ground
  • 12 ounce Fish, Tilapia
  • 1 teaspoon olive oil

Slaw

  • 1 cup blueberries
  • 4 cup shredded veggies, bagged (such as broccoli slaw)
  • 1 tablespoon honey
  • 1 teaspoon olive oil
  • 1 medium lemon

Serve With

  • 4 slice bread, Italian

Instructions

  • Preheat toaster oven to 400 degrees. Combine corn, onion, bell pepper, minced garlic, 1/2 teaspoon rosemary, 1/2 teaspoon salt, half the black pepper in small bowl.  Spoon half the corn mixture onto each sheet of foil spreading out slightly.
  • Arrange tilapia fillets on top of corn mixture. Brush fish with oil; sprinkle with remaining 1/2 teaspoon fresh rosemary, 1/4 teaspoon salt and black pepper.
  • Double fold sides and ends of foil to seal packets, leaving head space for heat circulation. Place packets on toaster oven tray or on baking sheet.
  • Bake 15 minutes or until fish is opaque throughout.
  • While baking assemble the slaw. Add blueberries to the shredded veggies.  Whisk together the honey, olive oil, and the juice of 1-2 lemon wedges. Gently toss together with the veggies and berries. Cover and place in refrigerator until fish is done.
  • Remove packets from oven. Carefully open one end of each packet to allow steam to escape. Open packets and transfer contents to serving plates.
  • Serve with side slaw and fresh bread.
Tried this recipe?Mention @SuperHealthyKids or tag #SuperHealthyKids!

Nutrition

Calories: 222kcal | Carbohydrates: 29g | Protein: 21g | Fat: 5g | Saturated Fat: 1g | Cholesterol: 42mg | Sodium: 343mg | Fiber: 9g | Sugar: 14g

Leave a Comment:
Did you make this recipe? Leave a review!

Your email address will not be published. Required fields are marked *

Recipe Rating




0 Comments