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Pronto Italian Tilapia


Nutrients per serving
35.3 g protein
4.1 g fat
7.5 g carbohydrates
1.9 g fibre
54 mg calcium
296 mg sodium
203 calories

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  • 5 plum tomatoes, coarsely chopped
  • 2 tbsp (30 mL) capers, drained
  • 2 tsp (10 mL) bottled chopped garlic or 3 garlic cloves, minced
  • 1 small onion, chopped
  • 1/4 cup (50 mL) black olives, pitted and chopped
  • 1 tsp (5 mL) each dried basil, oregano leaves and granulated sugar
  • 3 to 4 fish fillets, such as tilapia or catfish, about 6 oz (180 g) each
  • Chopped fresh basil or cilantro (optional)


Servings 4
Preparation time 14mins
Cooking time 29mins


Step 1

1. 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.

2. 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.


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