Ingredients for Italian Style Tilapia Fillets
- 4 tilapia fillets (about 6 ounces each)
- Olive Oil
- Pepper
- 1/2 cup chopped fennel bulb
- Yellow Onion
- 1 (14.5 ounce) can diced tomatoes (undrained)
- Chicken Broth
- 1 tablespoon capers
- Dried Oregano
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How to Make Italian Style Tilapia Fillets
- Finely chop 1/2 cup fennel bulb and 1/2 cup onion. In a medium saucepan, heat 2 tablespoons olive oil over medium heat. Add fennel and onion; cook for 1 minute, until softened.
- Add 1 (14.5 ounce) can of diced tomatoes (undrained), and simmer for 4 minutes, stirring occasionally.
- Stir in 1 cup fish broth, 1 tablespoon capers, and 1 teaspoon dried oregano (or 1 tablespoon Italian seasoning). Simmer for 3-4 minutes more, until slightly thickened.
- While the sauce simmers, heat 1 tablespoon olive oil in a large skillet over medium-high heat. Alternatively, preheat your grill to medium-high.
- Season 4 tilapia fillets (about 6 ounces each) with salt and pepper. Place fillets in the hot skillet or on the grill. Cook for 2-3 minutes per side, or until cooked through and flakes easily with a fork.
- Spoon the fennel and caper sauce generously over the cooked tilapia fillets. Serve immediately and garnish with fresh parsley (optional).
Nutrition Information (Approximate per serving)
Sodium
10 g
Sugar
13g
Fat
7g
Carbs
3g
