One of my favorite, easy, go to, healthy recipes is oven baked tilapia. For this I use frozen tilapia filets, but you could use any fish or even chicken. It is tasty and my kids even love them - fighting over who gets to eat the last piece!
To make it I put the filets in the sink to thaw with some warm water. After they thaw, I dip them in olive oil that I have in a bowl. Then I prepare a breading mixture. I pour some Italian bread crumbs, parmesan cheese, salt, chili powder and sometimes garlic in a small bowl. I just put in whatever seasonings I feel like that evening. I then coat each filet with the breading mixture and lay it on the baking dish. I usually use my Pampered Chef baking stone and it does not stick.
I then put the dish and fish into the oven heated to around 350 degrees and let it cook. I keep an eye on it and pull it out when the fish is no longer pink and the breading is starting to brown.
This really is a tasty main course. It comes out flaky and is better for you than fried. It is easily paired with some pasta or rice on the side. Even potatoes and other veggies make for a tasty meal. I hope you will try it.
As they say in Panama, PROVECHO!