Wednesday, December 8, 2010

Tilapia with Mediterranean Tomato Sauce

Quick and easy dishes are important for any domestic chef to have in their repertoire, and if they happen to be health and tasty too, then even better. This recipe covers all the bases. The sauce is super simple, and the tilapia fillets cook in a few minutes. The sauce goes well with cod and swordfish as well. If you happen to have feta cheese at hand, sprinkle some on top. It will add another layer to the flavor.

Tilapia with
Mediterranean Tomato Sauce
Print Recipe

3~4 Tbspolive oil 
1 clovegarlic
3roma tomatoes, diced 
5~6kalamata olives, chopped
1/2 Tbspcapers


2tilapia fillets

flour for dredging

feta cheese, crumbled (optional)

  1. Prepare the Sauce: Heat up 1 ½ ~2 tablespoon of the olive oil in a pot over medium heat. Add the shallots and cook for 3~4 minutes until semi-transparent. Add the garlic and cook for another 1~2 minutes.
  2. Add the tomatoes, olives, and capers and bring to a boil. Turn the heat down to medium low, and cover with a lid. Let it simmer for 5~6 minutes then season with salt and pepper. Set aside.
  3. Cook the Fish: (If you are worried about the fishy smell, treat the fish according to the directions here. ) Combine the flour, pinch of salt and pepper in a shallow bowl. Pat dry the fillets, dredge with the flour mixture and shake off excess.
  4. Heat 1~2 tablespoon of the olive oil in a pan over medium heat. Place the fillets in the pan and cook for 3~4 minutes on each side. Place the fillets on plates and pour the sauce over the fillets. Sprinkle with some feta cheese if desired.
Serves 2