5 from 12 votes
One Skillet Tilapia Caponata
One Skillet Tilapia Caponata features tender white fish fillets cooked atop a savory eggplant-based caponata made with vegetables, olives, capers, and tomato components, simmered together to develop a rich Mediterranean flavor and thick sauce with a balance of sweet, tangy, and mildly spicy notes.
Prep Time
10 mins
Cook Time
30 mins
Total Time
40 mins
Servings:
4
Calories:
206 kcal
Course:
Main Course
Cuisine:
Mediterranean
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!
Cup of Yum
Nutrition Information
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%)
Nutrition Facts
Serving: 4 Serving
Amount Per Serving
Calories 206
% 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.