This is such an easy, delicious go-to meal that shouldn't take you more than 30 minutes from start to finish. The macronutrient breakdown for this is just for the main dish and does not include the sautéed swiss chard in the photo.
Serving Size: This recipe makes two 4 oz servings of tilapia with the sauce evenly divided
Macronutrient Balance: 24g Protein / 9g Fat / 6g Carbohydrates
Ingredients:
2 (4oz) tilapia filets
16 cherry or grape tomatoes
3 garlic cloves - minced
1 Tbsp olive oil
1/4 tsp crushed red pepper flakes
juice of 1/2 lemon and zest
1/4 cup water
1/2 tsp salt
1/2 tsp black pepper
salt and pepper to taste
Instructions:
For the Baked Tilapia
Lay the two pieces of tilapia on a baking sheet with parchment paper underneath so as not to stick while baking
2. Season filets on both sides with salt and pepper
Bake at 375 for 20 minutes
Remove from oven and plate
For the Tomato Garlic Sauce
Heat oil in a small pan over medium heat and add crushed red pepper flakes and garlic and saute for 1 minute
Add the cherry tomatoes and cook, stirring occasionally, until they're soft and blistering but still hold their shape - about 9-10 minutes
Add 1/4 cup of water, stir let the sauce simmer for a few minutes
Add zest of half a lemon and juice. Add salt and pepper to taste and cook for an additional 2 minutes
Pour sauce over your fish filets and serve immediately.
Notes: If you want to use fresh herbs, basil would be a really great addition to this dish and can be added at step 4 along with the lemon zest and juice. Throw in a veggie with this dish. Pictured here is some sautéed swiss chard which paired really beautifully with the fish.