One Skillet Tilapia Caponata
User Reviews
5.0
12 reviews
Excellent
-
Prep Time
10 mins
-
Cook Time
10 mins
-
Total Time
40 mins
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Servings
4
-
Calories
206 kcal
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Course
Main Course
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Cuisine
Mediterranean
One Skillet Tilapia Caponata
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One Skillet Tilapia Caponata is not only packed with nourishing vegetables but it’s also bursting with flavor and very delicious.
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Ingredients
- 3 extra virgin olive oil
- 1 large yellow onion sliced
- 1 red bell pepper chopped
- 1 large eggplant cubed
- 8 oz cherry tomatoes halved
- 2 garlic cloves minced
- 2 Tablespoon capers drained
- ½ cup black pitted olives sliced in half
- 1 15 oz. can of organic tomato puree (or homemade tomato puree)
- 1 Tablespoon of tomato paste
- 1 -2 Tablespoon of coconut sugar or honey/maple syrup
- 3 Tablespoon balsamic vinegar
- ½ teaspoon of red pepper flakes optional
- salt and pepper to taste
- 4 tilapia fillets or your favorite white fish
- freshly squeezed lemon juice
- chopped basil
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Instructions
- In a large skillet heat 1 Tbsp of olive oil over medium high heat. Add the onions, red pepper, eggplant and cherry tomatoes and cook covered with a lid for about 10 - 13 minutes until the vegetables are tender, stirring frequently. Season the vegetable mixture with salt and pepper.
- Add the garlic, capers, olives, tomato puree, tomato paste, coconut sugar (or honey/maple syrup), balsamic vinegar, salt, pepper and red pepper flakes (optional), and cook for 2-3 more minute. Check for seasoning and adjust to your own liking.
- Season fish with lemon juice, salt, and pepper on both sides and place on top of the eggplant caponata in the skillet. Cover with a lid and cook for about 10 minutes over medium high heat.
- The sauce should be thick and have reduced by half.
- Plate the fish on a plate and pour some of the eggplant caponata sauce on top. Sprinkle with fresh basil.
- Enjoy!
Nutrition Information
Show Details
Serving
295g
Calories
206kcal
(10%)
Carbohydrates
18.9g
(6%)
Protein
24.8g
(50%)
Fat
4.8g
(7%)
Saturated Fat
1.3g
(7%)
Polyunsaturated Fat
3.5g
Cholesterol
50mg
(17%)
Sodium
642mg
(27%)
Fiber
3.7g
(15%)
Sugar
11.6g
(23%)
Nutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 206 kcal
% Daily Value*
| Serving | 295g | |
| Calories | 206kcal | 10% |
| Carbohydrates | 18.9g | 6% |
| Protein | 24.8g | 50% |
| Fat | 4.8g | 7% |
| Saturated Fat | 1.3g | 7% |
| Polyunsaturated Fat | 3.5g | 21% |
| Cholesterol | 50mg | 17% |
| Sodium | 642mg | 27% |
| Fiber | 3.7g | 15% |
| Sugar | 11.6g | 23% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
5.0
12 reviews
Excellent
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