Baked Tilapia with Tomatoes, Olives, and Capers

Baked Tilapia with Tomatoes, Olives, and Capers
Prepared by The Culinary Team @ Griffin Hospital Dining Services.

This is a very tasty way to bake tilapia with a southern French flavor. All the ingredients for this quick and easy dish are mixed right in the baking pan, so you'll have just one pan to clean.

Serves 4
1 1/2 pounds tilapia fillets
Pinch of salt
1 can (15 ounces) diced tomatoes *
2 tablespoons tomato paste
2 tablespoons water
1/2 cup kalamata olives
2 tablespoons drained capers
2 tablespoons oil-packed sun-dried tomatoes, drained
1 tablespoon extra-virgin olive oil
4 cloves garlic, peeled and thickly sliced
6 cornichons † (optional)
Freshly ground black pepper to taste
Buy the bookThe Flavor Full Diet This recipe is featured on page 202


  1. Preheat the oven to 375°F.
  2. Rinse the fish and pat dry. Salt lightly (use no more than 1/8 teaspoon).
  3. In a baking pan, stir together the diced tomatoes (with juice), tomato paste, water, olives, capers, sun-dried tomatoes, oil, garlic, cornichons (if using), and pepper.
  4. Add the fish to the baking pan and spoon some of the sauce on top. Bake for 30 minutes, basting once or twice.

Per serving
292 calories, 10 g fat (2 g sat fat), 34 g protein, 17 g carbohydrate, 3 g fiber, 83 mg cholesterol, 928 mg sodium

* See the appendix for recommended brands.
† These are the baby dill gherkins in the pickle aisle.