Feta Tomato-Basil Fish

May 09, 2023May 9, 20230 5

Feta Tomato-Basil Fish recipe: A delicious and healthy way to enjoy fish

by The Chefin Seafood

Prep

10 min

Cook

20 min

Ready In

30 min

Level

Easy

Rating

Ingredients

Nutrision Information

Servings Per Recipe

Calories

219

Sugar

Fat

10g

Feta Tomato-Basil Fish is a healthy and flavorful way to enjoy fish. This recipe combines tender tilapia fillets with juicy tomatoes, tangy feta cheese, and fragrant basil. The result is a dish that is easy to make and packed with flavor. This dish is perfect for a quick and healthy weeknight meal or a special occasion. The beauty of this recipe is that it is so easy to customize. You can use any type of fish you like, and you can adjust the seasoning to suit your taste. Whether you're a seasoned cook or a beginner, Feta Tomato-Basil Fish is a dish that is sure to impress.

Instructions

1.	Preheat oven to 375°F (190°C)
2.	Grease a 9x13 inch baking dish with olive oil
3.	Arrange the tilapia fillets in the prepared dish
4.	In a skillet, heat the olive oil over medium heat
5.	Add the onions and garlic and cook until the onions are translucent
6.	Add the can of diced tomatoes and dried basil to the skillet
7.	Cook for 2-3 minutes
8.	Pour the tomato mixture over the tilapia fillets
9.	Crumble the feta cheese evenly over the top
10.	Cover the baking dish with aluminum foil
11.	Bake for 15-20 minutes or until the fish is cooked through and flakes easily with a fork
12.	Remove from the oven and serve hot

PROS

Feta Tomato-Basil Fish is a healthy and delicious meal that is easy to prepare and bursting with flavor.
The combination of fresh fish, juicy tomatoes, and tangy feta cheese make this dish a crowd pleaser.

Fish is an excellent source of lean protein and heart-healthy omega-3 fatty acids.

CONS

Fish can be expensive and some people may find the taste of fish too strong.

Also, overcooking fish can result in a dry, rubbery texture.

HEALTH & BENEFITS

Fish is an excellent source of lean protein and heart-healthy omega-3 fatty acids.
Eating fish regularly has been linked to a reduced risk of heart disease, stroke, and certain types of cancer.
Tomatoes are a good source of vitamins C and K, potassium, and lycopene, a powerful antioxidant that has been shown to reduce the risk of certain cancers and lower cholesterol levels.

	1 lb tilapia fillets or 1 lb cod fish fillet
	1 small onion
	2 teaspoons olive oil
	1 teaspoon minced garlic
	1 can Italian-style diced tomatoes
	1/2 teaspoon dried basil
	4 ounces feta cheese