Veggie-Topped Tilapia (Taste of Home Healthy Cooking)

4 tilapia fillets (5 oz. each)
1/3 cup white wine or reduced-sodium chicken broth
½ teaspoon seafood seasoning
1 medium onion, finely chopped
1 medium green pepper, finely chopped
1 small tomato, chopped
3 Tablespoons lemon juice
1 teaspoon olive oil
¼ teaspoon garlic powder
¼ cup Parmesan cheese

Place fillets in a 13 x 9 inch baking dish coated with cooking spray. Drizzle with wine or broth; sprinkle with seafood seasoning. Combine the onion, green pepper, tomato, lemon juice, oil and garlic powder; spoon over fillets. Cover and bake at 425 degrees F for 15 minutes. Uncover; sprinkle with Parmesan cheese. Bake 5-10 minutes longer or until vegetables are tender and fish flakes easily with a fork.

Serves 4: Nutritional Info Per Serving:
192 Calories
4g fat
2g saturated fat
73mg cholesterol
223mg sodium
8g carbohydrate
2g fiber
29g protein
Diabetic Exchanges: 4 very lean meat; 1 vegetable; ½ fat.