Tilapia for One

Tilapia for One

Published May 15, 2014 | Written by

Published by: Healthline Exclusive

Servings: 1
Total Time: 30 min

Prep Time: 10 min | Cook Time: 20 min


This quick and healthful entrée is made for solo dining.

Nutrition Facts
Serving size: 1 fillet
Calories per serving: 174
% Daily Value*
Total Fat 6.7g 10%
Saturated Fat 1.2g 6%
Cholesterol 55mg 18%
Sodium 220mg 9%
Total Carbohydrate 5.5g 2%
Dietary Fiber 1.5g 6%
Sugars 0.8g
Protein 24.4g 34%
Percent Daily Values are based on a 2,000 calorie diet.


  • 1 tsp. olive oil
  • ⅛ small yellow onion, peeled and finely chopped
  • ¼ small green pepper, washed, seeded, and finely chopped
  • 2 white or cremini mushrooms, washed and sliced
  • 1 large tilapia filet
  • 2 slices tomato (or substitute 2-3 cherry tomatoes, halved)
  • 3 basil leaves (or substitute ½ tsp. dried basil)
  • 1 dash salt
  • 1 lemon wedge

Step by Step:

  1. Preheat your oven to 400° F.
  2. Toss the onion, pepper, and mushrooms in the olive oil. Spread the vegetables in a small mound in an oven-safe glass dish or loaf pan. Ideally, the dish should be just large enough to hold the tilapia filet without crowding it.
  3. Lay the tilapia on top of the vegetables and top with the tomato, basil, and salt.
  4. Bake for 15-20 minutes or until tender and flaky. Squeeze the lemon over the fish before serving.