One Skillet Tilapia Caponata
User Reviews
5
-
Prep Time
10 mins
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Cook Time
30 mins
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Total Time
40 mins
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Servings
4
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Calories
206 kcal
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Course
Main Course
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Cuisine
Mediterranean
One Skillet Tilapia Caponata
Description
This recipe layers seasoned tilapia fillets over a hearty vegetable caponata cooked in a single skillet. The caponata consists of sautéed onions, red bell pepper, eggplant cubes, cherry tomatoes, garlic, capers, and black olives. These ingredients simmer in a mixture of tomato puree and paste, sweetened slightly with coconut sugar or syrup, and brightened by balsamic vinegar. Red pepper flakes add optional heat. The sauce reduces to a thick consistency while the fish cooks gently on top, absorbing the flavors. Finished with fresh basil and lemon juice seasoning, the dish delivers a balanced mix of softness from the cooked vegetables and fish with savory, sweet, and tangy undertones. This one-pan method offers convenience and layered taste in a Mediterranean-inspired dish suitable for a wholesome dinner.
Ingredients
- 3 extra virgin olive oil
- 1 yellow onion sliced, large
- 1 red bell pepper chopped
- 1 eggplant cubed, large
- 8 oz cherry tomato halved
- 2 garlic minced, cloves
- 2 Tablespoon capers drained
- ½ cup black olives sliced in half, pitted
- 1 tomato puree 15 oz. can, organic or homemade
- 1 Tablespoon tomato paste
- 1 -2 Tablespoon coconut sugar or honey/maple syrup
- 3 Tablespoon balsamic vinegar
- ½ teaspoon red pepper flakes optional
- salt to taste
- black pepper to taste
- 4 tilapia or your favorite white fish, fillets
- lemon juice freshly squeezed
- basil chopped
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 DetailsNutrition 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.
User Reviews
Overall Rating
5
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