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One Skillet Tilapia Caponata

One Skillet Tilapia Caponata is not only packed with nourishing vegetables but it’s also bursting with flavor and very delicious.

Prep Time
10 mins
Cook Time
10 mins
Total Time
40 mins
Servings: 4
Calories: 206 kcal
Course: Main Course
Cuisine: Mediterranean

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

Instructions

    Cup of Yum
  1. 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.
  2. 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.
  3. 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.
  4. The sauce should be thick and have reduced by half.
  5. Plate the fish on a plate and pour some of the eggplant caponata sauce on top. Sprinkle with fresh basil.
  6. Enjoy!

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 Cholesterol 50mg (17%) Sodium 642mg (27%) Fiber 3.7g (15%) Sugar 11.6g (23%)

Nutrition Facts

Serving: 4Serving

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.