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

Pronto Italian Tilapia
Pronto Italian Tilapia

PREP TIME

14

minutes

TOTAL TIME

29

minutes

SERVINGS

4

servings

PREP TIME

14

minutes

TOTAL TIME

29

minutes

SERVINGS

4

servings

Ingredients

  • 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)

Directions

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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