Tilapia and Vegetable Bake

Ingredients1 large Florida tilapia filet or favorite white fish2 tablespoon olive oil1 small Florida zucchini, chopped in thin rounds1 Florida carrot, chopped in small rounds1/2 red Florida pepper, chopped1/2 yellow Florida pepper, chopped1 medium sized Florida onion, chopped8 Florida cherry tomatoes, quartered1 tablespoon canola or olive oil1 tablespoon ketchup1 1/2 cups tomato juice1 tablespoon brown or white Florida sugar1 lemon, fresh squeezedblack pepper1 teaspoon dried oregano3/4 teaspoon dried sweet basil1 teaspoon saltPreparation

  1. Preheat your oven to 350 degrees.
  2. Prepare the cleaned fish in the middle of a baking pan, sprinkle and spread around the olive oil on both sides of the fish.
  3. Squeeze the lemon on both sides of the fish, and sprinkle with black pepper.
  4. Sauté the chopped vegetables in the canola oil just enough to soften a little and set aside.
  5. In a small cup, mix the oregano, basil, salt and spread over the inside and outside of the fish.
  6. Pour the sautéed vegetables over the fish; in a bowl, mix the sugar, ketchup and tomato juice and pour over the fish.
  7. Cover and place in the oven until it is done all the way- the flesh should be soft and flaky. Do not overcook. A general rule for cooking fish is 10 minutes per inch of thickness.

Yield2 servings


Leave a Reply

Your email address will not be published. Required fields are marked *