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Tilapia Italiano


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  • 4 (6 oz) skinless boneless tilapia fillets
  • 3/4 tsp salt
  • /4 tsp ground pepper
  • 4 1/2 tsp extra virgin olive oil
  • 3 cloves garlic, minced
  • 1 TB capers, drained
  • 1 (14 1/2 oz) can diced tomatoes with Italian herbs


Servings 4


Step 1

Sprinkle the tilapia with 1/2 tsp of the salt and 1/8 tsp of the pepper. Heat 2 tsp of the oil in a large nonstick skillet over medium high heat, then add the tilapia. Cook until just opaque in the center, 2 - 3 minutes on each side. Transfer the fish to a platter and keep warm.

Return the skillet to the heat. Add the remaining 2 1/2 tsp oil, then add the garlic and capers. Cook until fragrant, 30 seconds. Add the tomatoes and the remaining 1/4 tsp salt and 1/8 tsp pepper. Cook until the tomato mixture starts to thicken, 3 - 4 minutes. Add the tilapia and cook until heated through, about 1 minute longer. Serve at once.

Per serving of 1 fillet with 1/4 cup sauce:
198 calories
6 grams fat
1 g sta fat
64 mg chol
1075 mg sodium
10 g carb
1 g fiber
25 g protein
71 mg calcium


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