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Tilly Tilapia Bake

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Tilly Tilapia Bake

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Course: Main Course
Cuisine: American
Keyword: Tilapia Bake
Servings: 4
Calories: 458kcal


  • 2 cup brown rice, cooked
  • 4 fillet Fish, Tilapia
  • 1 tsp salt
  • 1 tsp, ground black pepper, ground
  • 1 cup corn, frozen
  • 1 cup cherry tomatoes tomato, red
  • 1 medium avocado
  • 1 cup cilantro
  • 1 tablespoon olive oil
  • 2 tbsp vinegar, balsamic
  • 1/2 tsp sea salt
  • 1/2 tsp, ground black pepper, ground
  • 2 cup pineapple


  • Preheat oven to 400 degrees.  While oven heat, begin to prepare rice as directed on package (1/2 cup raw) . Also, take out corn so it may have time to thaw.
  • Line baking dish with foil; add fish.  Season fish with salt and pepper.  Bake for 10 minutes, until fish flakes.
  • Assemble salad by slicing tomatoes into quarters, chopping avocado.  Then toss corn, tomatoes, avocado and cilantro into a mixing bowl. Drizzle in olive oil, vinegar; season with salt and pepper; toss together to thoroughly coat vegetables.
  • Serve fish on a bed of rice with vegetable salad and pineapple on the side.
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Calories: 458kcal | Carbohydrates: 63g | Protein: 23g | Fat: 14g | Saturated Fat: 2g | Cholesterol: 42mg | Sodium: 937mg | Fiber: 8g | Sugar: 15g

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