VEGGIE-TOPPED TILAPIA

Veggie-Topped Tilapia image

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

Provided by Taste of Home

Categories Dinner

Time 35m

Yield 4 servings.

Number Of Ingredients 10

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 olive oil
1/4 teaspoon garlic powder
1/4 cup shredded Parmesan cheese

Steps:

Place fillets in a 13-in. x 9-in. baking dish coated with cooking spray. Drizzle with wine; 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 cheese. Bake 5-10 minutes longer or until vegetables are tender and fish flakes easily with a fork.

Nutrition Facts : Calories 192 calories, Fat 4g fat (2g saturated fat), Cholesterol 73mg cholesterol, Sodium 223mg sodium, Carbohydrate 8g carbohydrate (4g sugars, Fiber 2g fiber), Protein 29g protein. Diabetic Exchanges