Tilapia and Vegetable Bake

Ingredients

  • 1 large Florida tilapia filet or favorite white fish
  • 2 tablespoon olive oil
  • 1 small Florida zucchini, chopped in thin rounds
  • 1 Florida carrot, chopped in small rounds
  • 1/2 red Florida pepper, chopped
  • 1/2 yellow Florida pepper, chopped
  • 1 medium sized Florida onion, chopped
  • 8 Florida cherry tomatoes, quartered
  • 1 tablespoon canola or olive oil
  • 1 tablespoon ketchup
  • 1 1/2 cups tomato juice
  • 1 tablespoon brown or white Florida sugar
  • 1 lemon, fresh squeezed
  • black pepper
  • 1 teaspoon dried oregano
  • 3/4 teaspoon dried sweet basil
  • 1 teaspoon salt

Preparation

  • Preheat your oven to 350 degrees.
  • Prepare the cleaned fish in the middle of a baking pan, sprinkle and spread around the olive oil on both sides of the fish.
  • Squeeze the lemon on both sides of the fish, and sprinkle with black pepper.
  • Sauté the chopped vegetables in the canola oil just enough to soften a little and set aside.
  • In a small cup, mix the oregano, basil, salt and spread over the inside and outside of the fish.
  • Pour the sautéed vegetables over the fish; in a bowl, mix the sugar, ketchup and tomato juice and pour over the fish.
  • 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.

Yield 2 servings

Return to Main Dishes

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