Italian Baked Tilapia
Here’s a healthy meal of baked tilapia with a heavy focus on vegetables, Italian style. Feel free to introduce other vegetables to even out your sauce, such as chopped squash or red potatoes.
Ingredients
- 2 eight ounce tilapia filets (27 calories per ounce, or 432 calories total)
- 1 cup small pasta shells, prepared (420 calories)
- 1 fourteen ounce can petite diced tomatoes (88 calories)
- 2 ounces chopped spinach (13 calories)
- 4 ounces asparagus, chopped (about 8 spears) (13 calories)
- 1 ounce fresh cilantro, chopped (1 calories)
- 1 teaspoon minced garlic (5 calories)
- 1 small carrot, chopped (20 calories)
- 1 jalapeno pepper, chopped (4 calories)
- Italian seasonings to taste (0 calories)
Cooking Directions
- Preheat oven to 375 degrees
- Heat a large pan to medium and spray very lightly with spray oil. Add chopped carrot and sauté 5 minutes, or until carrot becomes tender.
- Add asparagus and sauté another 5 minutes.
- Add garlic, jalapeno and spinach and sauté another 2 minutes, stirring, until spinach softens and reduces.
- Add diced tomatoes, cilantro and cooked pasta shells and remove from heat. Mix well.
- Transfer to an 8x11 baking dish. Top with tilapia fillets. Lightly season with Italian seasonings.
- Bake 20-25 minutes, or until tilapia filets are white and flaky.
- Remove and allow to cool.
- Serve!
Serves 4
Total Calories: 996
Calories per serving: 249
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