Easy and Healthy Recipe: Tilapia & Vegetables

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Number of servings:  4 Oven:  400°F


4 tbspOlive oil
1 lbPotatoes, your choice – washed, not peeled, thinly sliced
1Medium yellow onion, thinly sliced
4 clovesGarlic, thinly sliced
2-3 sprigs eachThyme, Rosemary
4Fillets – tilapia (5-6 oz)
2Thinly sliced lemons
1 cupDry white wine
4Medium tomatoes, diced
½ cupKalamata olives (or other black olives)
4 tbspChopped parsley
1Lemon – juice


  1. Heat olive oil in an oven-safe pan over a medium heat.
  2. Add the potatoes, cover and cook until tender.
  3. Add onions, garlic, herbs and season with salt and pepper.
  4. Cover and cook until the vegetables are tender – about 5 minutes.
  5. Lightly season fish with salt and pepper, place on top of potato and onion mixture and top fish with lemon slices.
  6. Increase heat to medium high, add wine and cook it until reduced by about 1/2 – no more than 2 minutes.
  7. Cover and place in oven to bake for 8 minutes.
  8. Transfer fish and vegetables to plates, saving the sauce in the pan.
  9. Place the pan on the stove at high temperature – reduce the broth 1-2 minutes.
  10. Add the tomatoes, olives, parsley and lemon juice to the pan.
  11. Cook until sauce thickens – about 10 minutes.
  12. Drizzle sauce over fish and serve.

Recipes From Our Resident Expert, Marsha Rosen, RD
Here are some heart healthy recipes provided by Marsha Rosen, RD (Registered Dietitian). Marsha is Mike Salem’s sister and in addition to offering private nutrition counselling, Marsha provides group lectures, seminars and cooking demonstrations, and is a sought-after contributor to health-related publications.

If you have nutrition question for our dietician, you can email Marsha here…

Do you have a heart healthy recipe that you would like to share? Send your recipes to info@mikeynetwork.com