Instructions

1. Preheat your oven to 375 to 425 degrees F, which allows quick, even cooking without drying out the tilapia.

2. Season the fish with dry spices, if desired. The choices here are endless and entirely optional. Salt and pepper are the most common dry spices, but you might wish to add more exotic spices, such as a Cajun seasoning blend or lemon pepper.

3. Drizzle a shallow baking pan or casserole dish with olive oil, non-stick cooking spray or a similar fat to prevent sticking. Place the tilapia in the dish with the flat side facing down. The sides of the fish pieces can touch in the pan, but do not overcrowd them. Drizzle oil over the fish, if desired.

4. Top the tilapia with your choice of fresh, chopped or sliced vegetables. Use vegetables such as onions, peppers, fennel, leek, zucchini or tomatoes. You might even try some fresh-squeezed lemon juice and leave the wedge in the pan with the fish.

5. Scoop the tomato paste into a medium mixing bowl. Add water to thin the paste to the desired consistency. You might prefer a thick topping for your fish or a thinner, broth-like consistency; a thin tomato broth results in fish that is partially baked and partially steamed.

6. Mix in your choice of herbs and spices to season the tomato paste. Use spices such as basil, oregano and garlic for an Italian flavor, or keep things simple with basic salt and pepper. Taste the tomato mixture with a clean spoon to test and determine any additions or adjustments you wish to make.

7. Spoon the tomato mixture over the tilapia. You can spoon sauce over each piece of fish or pour the sauce evenly over the entire dish.

8. Bake the tilapia and tomato dish for 20 to 30 minutes, depending on the thickness of the fillets. The flesh should be white, opaque and flaky rather than a translucent white. Pierce the thickest portion of the fish with a knife when you think they're done; you should be able to insert the knife easily.