Italian baked tilapia
210 cals, 36p, 8c, 3f (per meal)
1 small (70g)
1 tbsp (11g)
1 1/2 lbs (672g)
1 can (14.5 oz) (405g)
4 dash (3g)
1 tsp, ground (2g)
1
Preheat oven to 375 F (190 C).
2
Heat olive oil on medium high in an oven-proof pan.
3
Add onion and cook 8 minutes until soft and brown.
4
Add half of the tomato and herbs and salt/pepper to an oven-proof pan.
5
Add fish to pan then cover with rest of tomato and herbs and salt/pepper and bake in oven for 15 minutes or until done. Keep an eye to prevent fish from being over-cooked.
6
Serve.