Tilapia with Tomato, Olive and Cheese Topping

Tilapia is very popular-delicious and affordable-but you can use any firm white fish, such as halibut, snapper or haddock, with this tasty topping. When cooking fish with a topping, make sure you include the topping when calculating the thickness for baking times.

Tilapia is a white-fleshed fish that is sometimes slightly pinkish in color. It is an excellent choice for grilling and broiling and is easily adapted to most types of cooking. This fish is very low in fat, free of saturated fat and high in protein. It’s also an excellent alternative to other, over-fished species.

1. Preheat the oven to 425ºF. Line a baking sheet with foil and spray with cooking oil.

2. Combine the tomatoes, mozzarella cheese, olives, goat cheese, garlic and basil in a bowl; mix well.

3. Place the tilapia on a rimmed baking sheet. Top with the tomato mixture. Bake for 10 minutes per inch of thickness of the fish and topping, or until the fish flakes easily when pierced with a fork. Garnish with the basil before serving.

1 cup chopped plum tomatoes
1/2 cup shredded part-skim mozzarella cheese
1/4 cup crumbled goat cheese
1/4 cup chopped black olives
1 tsp minced fresh garlic
1 tsp dried basil
1 lb tilapia fillets
3 Tbsp chopped fresh basil or parsley

Nutritional Analysis per Serving

Calories 198
Protein 27 g
Fat 8.5 g
Saturated Fat 3.6 g
Carbohydrates 3.3 g
Cholesterol 60 mg
Sodium 255 mg
Fiber 0.5 g

Prep Time: 10 minutes
Cook Time: 15 minutes

Make Ahead: The topping can be prepared up to a day in advance and refrigerated.

Serves 4