Easy Bake All-Dilled-Up Tilapia

As part of my weekly protein-prep time, I try to vary my protein sources so each week is a bit different than the one before - we don't want food getting boring over here! Last night I made my basic tilapia recipe and it was so easy to do I thought I'd share it with you! It's a great recipe to 'over-make' - so if you need 2 fillets for dinner, bake 5 or 6 so you have them for a few additional meals and you can use them in multiple ways.

All-Dilled Up Tilapia

makes 4 fillets

Ingredients:

- 4 tilapia fillets (I like buying the Tilapia Loins from Costco - they are affordable, much thicker and cook much more nicely than regular frozen tilapia fillets)

- 1 tbsp pureed dill

- 1 tbsp lemon juice

- olive oil (for spritzing)

1) Preheat oven to 350 degrees and place rack in middle of the oven.

2) Combine dill and lemon juice in a small bowl and mix well.

3) Spread mixture over the top of each fillet.

4) Lightly spritz top of fillets with extra virgin olive oil.

5) Bake on cookie sheet/roasting pan on middle rack for approximately 25-30 minutes (this cooking time is approximate depending on the size of the fillets and heat in your oven). You know the fish is done when you can scrape it with a fork and it will flake off.

Approximate calories per fillet: 141; fat 3g; carbs 0g; protein 32g

To enjoy this easy meal, serve it alongside steamed or roasted vegetables like I did last night. OR try it in a salad. Today I crumbled a warm fillet onto a bed of mixed greens with sweet peppers, tomatoes, 1/4 cup of cottage cheese and drizzled it with extra virgin olive oil and balsamic vinegar. The texture of the fish is great in the salad - creamy and very satisfying.