Easy Mediterranean Tilapia Recipe

• 分量: 4 servings
• 調理時間: 10 minutes
• 総時間: 50 minutes

材料

3 cups baby tomatoes (half of them sliced in half)

1/2 cup Kalamata olives (chopped)

1/2 cup green bell pepper (chopped)

1 small shallot (diced)

4 garlic cloves (minced)

1/4 cup sun-dried tomatoes

2 Tablespoons olive oil

1 Tablespoon oregano

1 teaspoon salt

1/2 teaspoon black pepper

1 teaspoon cumin

1 teaspoon paprika

1/2 teaspoon salt

1/2 teaspoon pepper

4 tilapia fillets

Fresh parsley for garnish

Cooked rice for serving

手順

Preheat the oven to 400 degrees Fahrenheit (200 degrees Celsius).

Combine

In a baking dish, combine the baby tomatoes, olives, green pepper, shallot, garlic, sun-dried tomatoes, olive oil, oregano, salt, and pepper.

Bake

Transfer the baking dish to the preheatd oven for 30 minutes or until the tomatoes have softened and the flavors have melded together.

Burst

After 30 minutes, remove the dish from the ovenm and carefully burst the baby tomatoes that haven’t already split.

Season

In a separate bowl, combine the cumin, paprika, salt, and pepper. Sprinkle this seasoning mixture evenly over the tilapia fillets.

Arrange

Place the seasoned tilapia fillets on top of the roasted tomato and olive mixture in the baking dish.

Bake

Return the baking dish to the oven, and bake for an additional 10 minutes or until the tilapia is cooked through. The fish should easily flake with a fork!

Garnish

Once everything is cooked, remove the dish from the oven, and garnish with fresh parsley.

Serve the tilapia and tomato-olive mixture immediately over a bed of cooked rice.

Store in an airtight container in the fridge for up to 3 days.

栄養

• カロリー: 307 kcal
• 脂肪総量: 13 g
• 飽和脂肪: 2 g
• 不飽和脂肪: 10 g
• コレステロール: 85 mg
• ナトリウム: 1240 mg
• 炭水化物総量: 13 g
• 食物繊維: 4 g
• 糖質総量: 7 g
• タンパク質: 37 g