Baked Crusted Tilapia Topped w/Tomatoes and Onions

IMAG4140-1Are you trying to make healthier food choices but struggling to let go of some of your fave fried foods?  Yes with eating healthier this is definitely one of the sacrifices you’ll need to make.  But this doesn’t mean you can’t enjoy foods that may taste fried but really aren’t.  Here’s a recipe for my baked tilapia covered in panko bread crumbs and topped with sauteed tomatoes and onions that you are sure to enjoy.  It’s a feel-good dish without the guilt of high calorie and bad fats intake.  Hope you enjoy!

  • 4 tilapia fillets
  • 1 cup of chopped tomatoes
  • 1/2 cup of onions (preferably sweet onions)
  • 1/2 cup of panko bread crumbs
  • egg white equivalent to 1 egg 
  • 1 tsp basil and 1 tsp garlic powder for seasoning
  • 1 tsp lemon juice (optional)
  • 1/4 cup chopped spinach (optional)

Preheat oven to 400.  Spray baking sheet with cooking spray.  Stir egg white with 1/2 tsp of garlic powder and 1/2 tsp of basil; set aside.  Sprinkle remainder of seasonings on fillets.  Coat fillets in egg white mixture then in panko bread crumbs until completely covered.  Set fillets to the side.  Mix tomatoes and onions then season with a dash of basil, garlic powder, and lemon juice (add chopped spinach if desired).  Saute in a skillet heated at medium and coated with cooking spray for about 3-4 minutes and remove. Top fillets with tomato/onion mixture.  Bake for approximately 12-15 minutes or until fish starts to flake and break crumbs start to brown.

About Keke

I'm a wife, mother, IT career woman, MBA, fun, loving person who enjoys wearing multiple hats and living life to the fullest. I was born and raised in St. Louis, MO and have been working in the field of technology for over a decade, which I enjoy very much. Additionally, I'm passionate about fitness and eating well so I'm always researching related topics and enjoy sharing this information with others. My blog merges the things I'm passionate about by turning these topics into what I hope you find are interesting blog posts. So glad you stopped by and hope to see you back here soon!

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