Veggie-Topped Tilapia

By Sarah-Lyn

“I invented this fast weeknight dish using frozen tilapia fillets,” Christine Bissonette writes from Scotia, New York. “My entire family loved it! I often serve it with crusty rolls, salad and a rice dish…and it always gets raves!”

Ingredients

• 4 tilapia fillets (5 ounces each)
• 1/3 cup white wine or reduced-sodium chicken broth
• 1/2 teaspoon seafood seasoning
• 1 medium onion, finely chopped
• 1 medium green pepper, finely chopped
• 1 small tomato, chopped
• 3 tablespoons lemon juice
• 1 teaspoon Crisco® Pure Olive Oil
• 1/4 teaspoon garlic powder
• 1/4 cup shredded Parmesan cheese

Preparation

Step 1

Place fillets in a 13-in. x 9-in. baking dish coated with cooking spray. Drizzle with wine or broth; sprinkle with seafood seasoning. Combine the onion, green pepper, tomato, lemon juice, oil and garlic powder; spoon over fillets.

Cover and bake at 425° for 15 minutes. Uncover; sprinkle with Parmesan cheese. Bake 5-10 minutes longer or until vegetables are tender and fish flakes easily with a fork. Yield: 4 servings.


Nutrition Facts: 1 fillet equals 192 calories, 4 g fat (2 g saturated fat), 73 mg cholesterol, 223 mg sodium, 8 g carbohydrate, 2 g fiber, 29 g protein. Diabetic Exchanges: 4 very lean meat, 1 vegetable, 1/2 fat.