Veggie-Topped Tilapia

Name: Veggie-Topped Tilapia
Prep time: 35 min
Cook time: 35 min
Total time: 35 min
Yield: 4
Cuisine: Global
Ingredients: 79 milliliters white wine or reduced-sodium chicken broth; 0 teaspoons garlic powder; 1 medium green pepper, finely chopped; 3 Tbsps lemon juice; 1 teaspoon olive oil; 1 medium onion, finely chopped; 59 milliliters shredded Parmesan cheese; 1 teaspoons seafood seasoning; 567 grams tilapia fillets each); 1 small tomato, chopped

Need a gluten free and primal main course? Veggie-Topped Tilapia could be a spectacular recipe to try. This recipe covers 19% of your daily requirements of vitamins and minerals. This recipe makes 4 servings with 197 calories, 32g of protein, and 5g of fat each. From preparation to the plate, this recipe takes around 35 minutes. Head to the store and pick up onion, lemon juice, bell pepper, and a few other things to make it today. To use up the olive oil you could follow this main course with the Sauteed Banana, Granolan and Yogurt Parfait as a dessert.

Instructions

Place fillets in a 13-in. x 9-in. baking dish coated with cooking spray.

Ingredients you will need

Cooking Spray

Equipment you will use

Baking Pan

Drizzle with wine; sprinkle with seafood seasoning.

Ingredients you will need

Seafood Seasoning

Wine

Combine the onion, green pepper, tomato, lemon juice, oil and garlic powder; spoon over fillets.

Ingredients you will need

Garlic Powder

Green Pepper

Lemon Juice

Tomato

Onion

Cooking Oil

Cover and bake at 425° for 15 minutes. Uncover; sprinkle with cheese.

Ingredients you will need

Cheese

Equipment you will use

Oven

Bake 5-10 minutes longer or until vegetables are tender and fish flakes easily with a fork.

Ingredients you will need

Vegetable

Fish

Equipment you will use

Oven

Equipment

Baking Pan

Oven

Ingredients

Servings:

79milliliters

white wine or reduced-sodium chicken broth 0teaspoons

garlic powder 1medium

green pepper, finely chopped 3Tbsps

lemon juice 1teaspoon

olive oil 1medium

onion, finely chopped 59milliliters

shredded Parmesan cheese 1teaspoons

seafood seasoning 567grams

tilapia fillets each)1small

tomato, chopped

Recommended wine: Pinot Grigio, Gruener Veltliner, Pinot Noir, Sparkling Wine

Tilapia works really well with Pinot Grigio, Gruener Veltliner, and Pinot Noir. Fish is as diverse as wine, so it's hard to pick wines that go with every fish. A crisp white wine, such as a pinot grigio or Grüner Veltliner, will suit any delicately flavored white fish. Meaty, strongly flavored fish such as salmon and tuna can even handle a light red wine, such as a pinot noir. The Ziobaffan Organic Pinot Grigio with a 4.6 out of 5 star rating seems like a good match. It costs about 17 dollars per bottle.