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

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

*** Explore more Italian Style Tilapia Fillets Recipes »

Comment
Leave a comment

There are no comments yet!

Name

Message

Are you curently on diet or you just want to control your food's nutritions, ingredients? We will help you find recipes by cooking method, nutrition, ingredients...

Check it out »

#30-minutes-or-less #time-to-make #course #main-ingredient #preparation #main-dish #seafood #vegetables #easy #fish #stove-top #freshwater-fish #tilapia #onions #tomatoes #equipment #3-steps-or-less