Pronto Italian Tilapia

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PREP TIME

15 min

Makes

3 to 4 servings

* PLUS Cooking time: 14 minutes

Ingredients

  • 5 plum tomatoes , coarsely chopped
  • 2 tbsp capers , drained
  • 3 garlic cloves , minced
  • 1 small onion , chopped
  • 1/4 cup black olives , pitted and chopped
  • 1 tsp dried basil
  • 1 tsp dried oregano
  • 1 tsp granulated sugar
  • 3 to 4 tilapia fillets , about 180 g each
  • chopped fresh basil or cilantro

Instructions

  • 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.
  • 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.

Nutrition (per serving)

  • Calories
  • 203,
  • Protein
  • 35.3 g,
  • Carbohydrates
  • 7.5 g,
  • Fat
  • 4.1 g,
  • Fibre
  • 1.9 g,
  • Sodium
  • 296 mg.

Ripe plum tomatoes and quick-cooking fish marry well in this Mediterranean-inspired main.