Pronto Italian Tilapia
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- Prep Time15 min
- Total Time15 min
- Makes3 to 4 servings
Ingredients
5 plum tomatoes, coarsely chopped
2 tbsp capers, drained
3 garlic cloves, minced
1 small onion, chopped
1/4 cup black olives, pitted and chopped
1 tsp dried basil
1 tsp dried oregano
1 tsp granulated sugar
3 to 4 tilapia fillets, about 180 g each
chopped fresh basil or cilantro
Instructions
Place tomatoes in a large, wide frying pan and set over medium-high heat. Add capers, garlic, onion, olives, seasonings and sugar. Boil uncovered, stirring often, until tomatoes are soft, 8 to 10 min.
Place fish in pan and spoon a little sauce overtop. Cover and reduce heat to medium-low. Simmer until fish is cooked through, 6 to 8 min, depending on how thick it is. Remove to plates. Spoon sauce overtop. Scatter with basil.
Nutrition (per serving)
Calories 203, Protein 35.3g, Carbohydrates 7.5g, Fat 4.1g, Fibre 1.9g, Sodium 296mg.
Ripe plum tomatoes and quick-cooking fish marry well in this Mediterranean-inspired main.
