Easy Oven Baked Fish with Tomatoes
Each serving of Oven Baked Fish with Tomatoes provides 26g protein and 239 calories — a minimal-prep option for hitting protein targets on low-calorie days. Four servings cook on the stovetop quickly, making this ideal for light dinners when you're cutting. Adds variety to rotation-heavy meal prep without sacrificing macro consistency.
Ingredients
- •Canned Diced Tomatoes(425g)
- •Garlic(120g)
- •Olive oil(30g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •Oregano, Dried(3g)
- •1/4 tsp salt ($0.02)
- •freshly cracked pepper ($0.03)
- •Lemon Juice, Fresh(8g)
- •Tilapia, Fillet(454g)
- •chopped fresh parsley for garnish (optional) ($0.11)
Instructions
- 1Preheat the oven to 400ºF. Drain the excess liquid from the can of diced tomatoes. Combine the diced tomatoes in a bowl with the garlic, olive oil, oregano, salt, some freshly cracked pepper (about 10 cranks of a pepper mill), and lemon juice.
- 2Spread about 1/3 of the tomato mixture in the bottom of a casserole dish big enough to fit all of your fillets without overlapping. Lay the fish fillets over the tomato mixture, then spoon the rest of the tomatoes over top, completely covering the fish.
- 3Bake the fish for about 15 minutes, or until the internal temperature reaches 145º and the fish easily flakes. Serve hot, with a sprinkle of chopped fresh parsley on top.
Nutrition — Per Serving
239
calories
26g
protein
10g
fat
- Carbohydrates
- 14g
- Saturated fat
- 1.8g
- Sodium
- 187 mg
- Dietary fiber
- 3.0g
4 servings per batch · ~260g each
Macro data sourced from USDA FoodData Central
AI Swap Engine
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How much protein does Easy Oven Baked Fish with Tomatoes have per serving?
Each serving contains 26g of protein and 239 calories, with 10g fat and 14g carbs. This is a lean protein source that delivers solid macros in a low-calorie package.
How long does Easy Oven Baked Fish with Tomatoes take to prep?
This recipe has quick prep time on the stovetop and yields 4 servings, making it efficient for batch-prepping lean protein throughout the week. Minimal active time for a complete dinner component.
Is Easy Oven Baked Fish with Tomatoes good for fat loss?
At 239 calories and 26g protein per serving, this is a strong fat loss option that keeps calories low while maintaining high protein intake. The lean fish base and modest carbohydrate content support deficit maintenance.
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