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Baked Tilapia

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Baked Tilapia

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Course: Main Course
Cuisine: American
Keyword: baked, dairy free, Tilapia
Prep Time: 20 minutes
Cook Time: 20 minutes
Servings: 4 servings
Calories: 222kcal


  • 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


  • 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


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

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