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Print This Baked Tilapia Fillet Recipe

Ole Baked Tilapia Fillet Recipe

Ole baked Tilapia fillets smoothered in a spicy and sweet tomato based sauce. Combining sauteed onion, garlic and sweet hot peppers to form a lavishly delicious topping, served on a fresh bed of spinach.

Ole Baked fish fillets smoothered in a sweet hot tomato sauce.

2 pounds fresh or frozen Tilapia
1/3 cup onion, chopped
1/3 cup green pepper, chopped or one pickled jalapeno, chopped
2 cloves garlic, minced
1/4 cup butter
2 tablespoons flour, (use potato starch or corn starch, for gluten free)
1/2 teaspoon salt
1/8 teaspoon pepper
16 ounce can ready cut tomatoes
1/4 teaspoon basil
1/2 teaspoon sugar
1/8 teaspoon ground cloves


Oven Temp: 350°
Recipe Cooking Time:
Pan Type: 9" x 13" baking pan

Baked Tilapia Fillet Directions

Preheat Oven.

Cut fish fillet into serving size pieces and layer in bottom of baking pan.
Heat butter in skillet.
Add chopped onions, peppers and garlic, cook until vegetables are tender.
Add the flour, salt and pepper.
Stir to make a paste.
Add the tomatoes, basil, sugar and cloves.
Cook tomato sauce, stirring constantly until mixture is thickened.
Pour sauce over the fish fillets.
Bake fish for the allotted time or until fish flakes easily when tested with a fork.
Serve over a bed of fresh spinach.

Recipe Serves: 6 to 8

Baked fish fillets served on a fresh bed of spinach.

Nutritional Facts
Serving Size 252g
Calories 224
Calories from Fat 82
Total Fat 9.1g 14%
Saturated Fat 5.5g 27%
Cholesterol 94mg 31%
Sodium 463mg 19%
Total Carbohydrates 7.4g 2%
Dietary Fiber 1.6g 6%
Sugars 3.3g
Protein 29.3g
Vitamin A 12% Vitamin C 18% Calcium 5% Iron 11%

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Substitute, substitute, substitute. Recipes were made to be messed with. Use alternative ingredients to make your recipes healthier. Cook with broth (low-sodium vegetable, low-fat chicken or beef) instead of with oils. Use vinaigrettes or citrus-juice-based dressings instead of creamy ones, which are often full of saturated fat. Try olive oil, skim milk, or yogurt instead of butter or cream. Re-work dessert recipes that require heavy cream with evaporated skim milk or yogurt. For cakes and other desserts, substitute fresh-fruit puree as a topping instead of frosting. And one of my favorites: pancakes with applesauce, not maple syrup. These changes will give your favorite recipes great new flavor, and your food will be healthier!

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