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Tilapia baked with vegetables under mozzarella and yogurt sauce
Juicy tilapia fillet baked with tomatoes, onions, and carrots under a light cheese crust. A tender Greek yogurt sauce makes the fish even juicier without overloading the dish with extra calories.
Ingredients
For 1 serving- Tilapia fillet200 g
- tomato120 g
- onion50 g
- Carrot60 g
- Mozzarella20 g
- Greek Yogurt, 3% Fat50 g
- Garlic1 clove
- Mustard5 g
- Lemon juice1 tsp
- Salt(optional)
- Black pepper corn(optional)
- Italian herbs(optional)
- Fresh Greens(optional)
Instructions
- 1
Mix the Greek yogurt, mustard, minced garlic, lemon juice, salt, black pepper, and dried oregano.
- 2
Line or lightly grease a baking dish. Spread the grated carrot and thinly sliced onion evenly over the bottom to create a vegetable "bed."
- 3
Place the tilapia fillets on top of the vegetables. Season with salt and pepper, then evenly coat each piece with the yogurt sauce.
- 4
Place a tomato slice on top of each piece of fish, then add a little onion on top.
- 5
Sprinkle each fillet with grated mozzarella so the cheese completely covers the top of the fish.
- 6
Bake in a preheated oven at 180°C for 25–30 minutes, until the tilapia is tender, the vegetables have softened, and the cheese is melted and lightly golden.
- 7
Garnish with fresh herbs before serving and, if desired, drizzle with a few drops of lemon juice.
Ingredients
For 1 servingIngredients
Tilapia fillet
200 g
tomato
120 g
onion
50 g
Carrot
60 g
Mozzarella
20 g
Greek Yogurt, 3% Fat
50 g
Garlic
1 clove
Mustard
5 g
Lemon juice
1 tsp
Salt
(optional)
Black pepper corn
(optional)
Italian herbs
(optional)
Fresh Greens
(optional)
Step-by-step instructions
For 1 serving- 1
Mix the Greek yogurt, mustard, minced garlic, lemon juice, salt, black pepper, and dried oregano.
- 2
Line or lightly grease a baking dish. Spread the grated carrot and thinly sliced onion evenly over the bottom to create a vegetable "bed."
- 3
Place the tilapia fillets on top of the vegetables. Season with salt and pepper, then evenly coat each piece with the yogurt sauce.
- 4
Place a tomato slice on top of each piece of fish, then add a little onion on top.
- 5
Sprinkle each fillet with grated mozzarella so the cheese completely covers the top of the fish.
- 6
Bake in a preheated oven at 180°C for 25–30 minutes, until the tilapia is tender, the vegetables have softened, and the cheese is melted and lightly golden.
Garnish with fresh herbs before serving and, if desired, drizzle with a few drops of lemon juice.
Nutrition per serving
Macronutrients
54% of calories
Helps build and repair muscle tissue.
22% of calories
Provides energy for your body and brain.
25% of calories
Supports hormone production and brain function.
Ingredient nutrition breakdown
| Ingredient | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Tilapia fillet | 192 | 40g | 0g | 3g |
| tomato | 22 | 1g | 5g | 0g |
| onion | 20 | 1g | 5g | 0g |
| Carrot | 25 | 1g | 6g | 0g |
| Mozzarella | 60 | 4g | 0g | 4g |
| Greek Yogurt, 3% Fat | 30 | 2g | 2g | 2g |
| Garlic | 4 | 0g | 1g | 0g |
| Mustard | 3 | 0g | 0g | 0g |
| Lemon juice | 1 | 0g | 0g | 0g |
| Salt | — | — | — | — |
| Black pepper corn | — | — | — | — |
| Italian herbs | — | — | — | — |
| Fresh Greens | — | — | — | — |
Nutrition and calorie figures are approximate. They are calculated from reference data for each ingredient and may differ depending on the specific products and brands you use, their fat content and ripeness, how you measure them, and the actual portion size.
Cook's notes
For a richer flavor, add a bit of paprika or dried basil. If the tomatoes are very juicy, slice them thinner or gently pat them dry with a paper towel. Best served with a fresh salad, boiled rice, or roasted vegetables.
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