Ingredients
- Sauce:
- 1-2 pounds tilapia fillets, cut in half lengthwise
- 1 teaspoon kosher salt
- 1/4 teaspoon black pepper
- 3 tablespoons oil
- 1 large onion, diced
- 2 cloves garlic, minced
- 4 carrots, peeled, sliced into rounds
- 1 cup ketchup
- 3/4 cup brown sugar
- Pinch cinnamon
- 1 cup water,
- 1 (14-ounce) can pineapple chunks in heavy syrup
- Salt, to taste
- Pepper, to taste
Preparation
Step 1
Preheat oven to 350°F. Prepare an ovenproof baking dish large enough
to hold all the fillets in one layer. Rinse fish; pat dry. Season with salt and
pepper. Place into prepared baking dish; set aside.
Prepare the sauce: Heat oil in a large frying pan over medium beat. Sauté
leeks(?) with garlic until soft. Add carrots; sauté for 2 minutes. Add ketchup,
cinnamon, brown sugar, 1 cup water, and pineapple chunks with their syrup.
Bring sauce to a boil; reduce heat and simmer for 5 -10 minutes until the
sauce thickens. Season with salt and pepper to taste.
Pour sauce over fish in the baking dish. Bake for 20 minutes, until fish
flakes easily when pierced with a fork.
Tip: Skinless salmon fillets also work well in this recipe. I have also used
this sauce and technique with chicken cutlets.