ITALIAN STYLE TILAPIA FILLETS

Italian Style Tilapia Fillets image

Make and share this Italian Style Tilapia Fillets recipe from Food.com.

Provided by Boomette

Categories Tilapia

Time 20m

Yield 4 serving(s)

Number Of Ingredients 9

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Ingredients

4 tilapia fillets
3 tablespoons olive oil
sea salt in moderation and pepper
1 large fennel, heart finely chopped
1 small yellow onion, chopped
2 large tomatoes, peeled, seeded and coarsely chopped
100 ml chicken broth
2 tablespoons capers
1 tablespoon dried oregano or 1 tablespoon blend mixed Italian herbs

Steps:

In a saucepan, heat 2 tablespoon of oil and cook fennel and onion for about 1 minute. Add tomatoes and simmer for 4 minutes.
Add broth, capers, oregano or italian herbs and cook for 3 to 4 minutes longer.
Heat remaining oil in a skillet or on a grill. Cook tilapia fillets for 2 to 3 minutes per side. Season to taste with fennel and caper sauce.

Nutrition Facts : Calories 138.6, Fat 10.7, SaturatedFat 1.5, Sodium 241.9, Carbohydrate 10.4, Fiber 3.6, Sugar 3.3, Protein 2.4

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