Thursday, September 04, 2008

Fast Fish: Tilapia with Tomatoes and Olives

I was cleaning up some magazines a few weeks ago and found this recipe in Cooking Light. Not only did it work out perfectly for The Pantry Plan but it was healthy and ready for dinner in a flash. It is also South Beach Diet Phase 1 friendly. I served it with a side salad.

I used grape tomatoes from my garden for the tomatoes and substituted basil from my garden for the parsley the original recipe called for along with fresh rosemary from the garden.


Tilapia with Tomatoes and Olives
adapted from Cooking Light

4 (6-ounce) tilapia fillets
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
Cooking spray
1 cup cherry tomatoes, halved
3/4 cup pitted green olives, coarsely chopped
3 tablespoons chopped fresh basil
3 garlic cloves, minced

Sprinkle fish with salt and pepper and arrange in a single layer in the center of a jelly-roll pan lightly coated with cooking spray. Combine tomatoes and remaining ingredients and arrange tomato mixture around fish on baking sheet.

Bake at 375° for 20 minutes or until fish flakesnor until desired degree of doneness. Place one fillet on a plate and top with about 1/4 cup tomato mixture.

calories: 207; fat 6.3g carbohydrates 3.6g; sodium 572mg; protein 34.9g; fiber 1.3g