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See also: Tilapia Facts

The Sonoma Diet
by Connie Guttersen

Prep: 15 Minutes
Bake: 4 Minutes Per 1/2-Lnch Thickness
Oven: 450°f
Makes: 4 Servings



• 1 pound fresh or frozen skinless tilapia fillets
• 1¼ cups chopped zucchini or cucumber
• 1/2 cup chopped red bell pepper
• 1/4 cup finely chopped onion
• 1 small fresh jalapeno chile pepper, seeded and finely chopped (2 teaspoons)*
• 1 tablespoon white wine vinegar
• 1 tablespoon extra-virgin olive oil
• 1/2 teaspoon kosher salt
• 1/4 teaspoon ground cumin
• 1/4 teaspoon freshly ground black pepper
• 1 tablespoon extra-virgin olive oil
• Fresh tomato wedges (optional)


1. Thaw fish, if frozen. Rinse fish; pat dry with paper towels. Cut into 4 serving-size pieces, if necessary. Measure thickness of fish. Set aside. For the zucchini relish, in a medium bowl combine  zucchini, bell pepper, onion, jalapeno pepper, white wine vinegar, 1 tablespoon olive oil, and 1/4 teaspoon of the kosher salt. Set aside.

2. In a small bowl combine remaining 1/4 teaspoon kosher salt, the cumin, and black pepper. Arrange fish in a single layer in a 15x10x1-inch baking pan, turning under thin edges. Sprinkle cumin  mixture evenly over fish. Drizzle with 1 tablespoon oil.

3. Bake in a 450° oven for 4 to 6 minutes per 1/2-inch thickness of fish or until fish flakes easily when  tested with a fork.

4. Serve fish with zucchini relish and, if desired, tomato wedges.

*Note: Because hot chile peppers contain oils that can burn your skin and eyes, wear rubber or plastic gloves when working with them. If your bare hands do touch the chile peppers, wash your hands well with soap and water.

    Nutrition Facts per serving:
    170 cal.,8g total fat (1 g sat. fat), 48 mg chol., 357 mg sodium, 4 g carbo., 1 g fiber, 21 g pro.

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