Fish and Tomato Gratin

fish and tomato gratin

prep time: 10 minutes
cook time: 25 minutes
ready in: 35 minutes
makes 4 servings, 6 oz. each


  • 1 lb. tilapia or flounder fillets
  • 1 can (14.5 oz.) diced tomatoes, no salt added
  • 1 cup sliced green onions
  • 1 teaspoon crushed garlic
  • 1 Tablespoon dried parsley flakes
  • 1/4 teaspoon dried thyme
  • 2 Tablespoons fresh lemon juice
  • Ground black pepper to taste
  • 1 slice wheat bread, cut into 1/4-inch cubes
  • 2 Tablespoons grated Parmesan

The nutritional content of recipes is calculated by a registered dietitian. Because ingredients and measurements may vary, the values we give are close approximations.


  1. Preheat oven to 400°F. Lightly coat a glass or ceramic baking dish with oil or cooking spray. Arrange fillets in single layer in baking dish.
  2. Combine tomatoes, green onions, garlic, parsley, thyme, lemon juice and pepper. Spoon evenly over fish.
  3. Top tomato layer with bread cubes and sprinkle Parmesan over all.
  4. Bake, uncovered, for 25 minutes until fish flakes easily with a fork and bread crumb topping is golden brown.
  5. Serve with broccoli and a pasta side.

Per Serving: 170 calories, 3g fat, 1g saturated fat, 60mg cholesterol, 150mg sodium, 11g carbohydrate, 2g fiber, 26g protein