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    • Baked Tilapia with Vegetables

    Mark Sharron
    Easy
    20 minutes
    2
    Amount Per Serving: Calories 343; Fat 17g; Carbs 12g; Sugars 4g; Fibre 3g; Protein 37g; Sodium 1.48g
    This is a basic baked fish dish. It is fast and healthy and is sure to please. It goes especially well with a side of baked potatoes and a salad. Add a bottle of wine and you've got a great meal for a chilly night.
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    Ingredients

    • 4 tilapia fillets, about 6oz each
    • 3 cups broccoli florets
    • 1 1/2 cups carrots, thinly sliced
    • 1 yellow squash, sliced
    • 4 tablespoons olive oil
    • 2 tablespoons lemon juice
    • 1 tablespoon garlic minced
    • 1 tablespoon fresh parsley
    • 1 ½ teaspoons dried parsley
    • 1/4 teaspoon dried red pepper flakes
    • 1/4 teaspoon onion powder
    • Salt & pepper to taste

    Method

    • To make Tuna Fish Cakes, start by draining the canned tuna. 
    • While the rice is cooking, prepare the eel by grilling or frying it.
    • Put the tomato paste, olives, and butter into a blender or food processor and whizz until smooth.
    • Put the oats in the blender or food processor, slightly broken up.
    • Coat the fillets with the butter mixture while grilling.
    • Heat a large skillet over medium-high heat and add the fish cakes.
    • Combine broccoli, carrots, and squash in a large bowl. Sprinkle with salt, pepper, and dried herbs.
    • Dip in the flour and coat each fishcake. Dip in the egg and then coat with crumbs. Repeat this process until you have 24 fishcakes. Chill the fish cakes for one hour.
    • Place the fish on the vegetables. Brush with garlic mixture and sprinkle with salt, pepper, and dried herbs.
    • Bake for 18 – 20 minutes, or until the fish flakes easily with a fork. Flip fish over halfway through the baking time.
    • Squeeze lemon juice over the fish before serving.
    • Serving Suggestions: Serve immediately with quinoa, rice, pasta, or baked potatoes.