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- 1 pound fresh or frozen skinless tilapia fillets
- 1/8 teaspoon salt
- 1/2 medium red onion, cut into wedges
- 1 tablespoon olive oil
- 2 cloves garlic, minced
- 1 14 1/2ounce can diced tomatoes, undrained
- 2 teaspoons dried oregano, crushed
- 1/4 teaspoon crushed red pepper
- 1/4 cup pitted Kalamata olives
- 1 tablespoon capers, drained (optional)
- 2 tablespoons coarsely chopped fresh Italian (flat-leaf) parsley
1. Thaw fish, if frozen. Rinse fish; pat dry with paper towels. Sprinkle fish with salt. Set aside.
2. In a large skillet cook onion in hot olive oil over medium heat for 8 minutes or until tender, stirring occasionally. Stir in garlic, tomatoes, oregano, and crushed red pepper. Bring to boiling; reduce heat. Simmer, uncovered, for 5 minutes.
3. Add olives and capers to sauce. Top with tilapia fillets. Return sauce to boiling; reduce heat. Cook, covered, for 6 to 10 minutes or until fish flakes easily when tested with fork. Remove fish. Simmer sauce, uncovered, for 1 to 2 minutes more to thicken. To serve, spoon sauce over fish. Sprinkle with parsley.
- Servings Per Recipe 4,
- cal. (kcal) 182,
- Fat, total (g) 6,
- chol. (mg) 56,
- sat. fat (g) 1,
- carb. (g) 8,
- Monosaturated fat (g) 3,
- Polyunsaturated fat (g) 1,
- fiber (g) 2,
- sugar (g) 4,
- pro. (g) 24,
- vit. A (IU) 583,
- vit. C (mg) 11,
- Thiamin (mg) 0,
- Riboflavin (mg) 0,
- Niacin (mg) 4,
- Pyridoxine (Vit. B6) (mg) 0,
- Folate (µg) 32,
- Cobalamin (Vit. B12) (µg) 2,
- sodium (mg) 431,
- Potassium (mg) 504,
- calcium (mg) 40,
- iron (mg) 1,
- Percent Daily Values are based on a 2,000 calorie diet
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