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Baked Tilapia w/Tomato Garlic Sauce

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


  • 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


For the Baked Tilapia

  1. Lay the two pieces of tilapia on a baking sheet with parchment paper underneath so as not to stick while baking

  2. 2. Season filets on both sides with salt and pepper

  3. Bake at 375 for 20 minutes

  4. Remove from oven and plate

For the Tomato Garlic Sauce

  1. Heat oil in a small pan over medium heat and add crushed red pepper flakes and garlic and saute for 1 minute

  2. Add the cherry tomatoes and cook, stirring occasionally, until they're soft and blistering but still hold their shape - about 9-10 minutes

  3. Add 1/4 cup of water, stir let the sauce simmer for a few minutes

  4. Add zest of half a lemon and juice. Add salt and pepper to taste and cook for an additional 2 minutes

  5. 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. 



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