Tilapia with lentils, tomatoes and capers

By davidgoodman

Simple, quick, tasty and high protein dish.

Ingredients

• tilapia:
• olive oil
• 1 cup sliced onions
• 2 4-8 oz pieces of tilapia
• 1 1/2 cup diced tomatoes (or a can of no salt diced tomatoes)
• 2 t capers
• dash of red pepper flakes
• lentils:
• 1 cup dried lentils
• 2 cups water
• salt

Details

Servings 2

Preparation

Step 1

Combine lentils, water and salt in a small pot or sauce pan. Cover and simmer for 25 minutes, checking that the water has not been completely absorbed, add more if so. Lentils are done when they are soft and there is still scant liquid remaining.

While lentils are simmering, heat a tablespoon and a half of olive oil in a large iron skillet. Add sliced onions and sautée until slightly browned (onions will cook longer and caramelize). Rinse and dry tilapia, sprinkle with salt and pepper. Add to skillet, sautée for about 5 minutes until lightly browned. Flip tilapia, add tomatoes and red pepper flakes, mix together with onions. Simmer for about 5-7 more minutes, add capers, simmer for a few more minutes. (If lentils are not yet done, turn off the burner under the skillet, tilapia and tomatoes will continue to stew together nicely.)

Plate tilapia and either serve the tomato mixture alongside or on top of tilapia, or add lentils to the skillet, toss with tomato mixture and serve together.