Mild fish filets are baked with a flavorful tomato sauce with hint of chili flavor.
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Makes 4 servings (400 calorie Meal)
Makes 3 servings (600 calorie Meal)
What you'll need
2 TBSP olive oil
1 small onion, chopped
4 garlic cloves, minced
1 ½ cups canned crushed tomatoes with juice
1 tsp. chili powder or to taste
1 bay leaf
1 tsp. dried oregano
¼ cup green olives, cut in half (optional)
2 TBSP capers (optional)
1 ½ pounds tilapia (or other white fish) filets
What to do
Preheat oven to 425 degrees.
In a medium sauté pan, heat olive oil over medium high heat. Add onion and garlic and cook, stirring, for about 5 minutes until onion is translucent. Add tomatoes, chili powder, bay leaf and oregano (and olives and capers, if using) and bring to a boil. Simmer about 8 minutes to allow sauce to thicken slightly. Season to taste with salt and pepper.
Spread a small amount of sauce over the bottom of a large baking dish. Arrange fish on top, then pour remaining sauce on top. Bake uncovered until fish is opaque and cooked through (10-15 minutes, depending on thickness of fish). Remove bay leaf before serving.
Per serving (400 calorie Meal)
Protein: 33 g
Carbohydrate: 4 g
Fat: 11 g
Per serving (600 Calorie Meal)
Protein: 44 g
Carbohydrate: 6 g
Fat: 15 g