Fresh From Florida Kids > Recipes > Phase 1 > Family Meal

Tilapia and Vegetable Bake

Ingredients

1 large Florida tilapia filet or favorite white fish

2 tablespoon olive oil

1 small Florida zucchini, chopped in thin rounds

1 Florida carrot, chopped in small rounds

1/2 red Florida pepper, chopped

1/2 yellow Florida pepper, chopped

1 medium sized Florida onion, chopped

8 Florida cherry tomatoes, quartered

1 tablespoon canola or olive oil

1 tablespoon ketchup

1 1/2 cups tomato juice

1 tablespoon brown or white Florida sugar

1 lemon, fresh squeezed

black pepper

1 teaspoon dried oregano

3/4 teaspoon dried sweet basil

1 teaspoon salt

Preparation

1. Preheat your oven to 350 degrees.
2. Prepare the cleaned fish in the middle of a baking pan, sprinkle and spread around the olive oil on both sides of the fish.
3. Squeeze the lemon on both sides of the fish, and sprinkle with black pepper.
4. Sauté the chopped vegetables in the canola oil just enough to soften a little and set aside.
5. In a small cup, mix the oregano, basil, salt and spread over the inside and outside of the fish.
6. Pour the sautéed vegetables over the fish; in a bowl, mix the sugar, ketchup and tomato juice and pour over the fish.
7. Cover and place in the oven until it is done all the way- the flesh should be soft and flaky. Do not overcook. A general rule for cooking fish is 10 minutes per inch of thickness.

Yield

2 servings