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Tilapia with Tomato-Olive Sauce

:  May/June 2012

Your rating: None Average: 4.1 (17 votes)

Top tilapia fillets with a savory tomato-olive sauce that comes together in just 5 minutes. Look for tapenade near jarred olives in the supermarket. Serve with sautéed broccolini and farro tossed with toasted almonds.


Tilapia with Tomato-Olive Sauce Recipe

Makes: 4 servings

Active Time:

Total Time:

Nutrition Profile

Low calorie | Low carbohydrate | Low saturated fat | Low sodium | High potassium | Heart healthy | Healthy weight | Diabetes appropriate | Gluten free |

View Our Nutrition Guidelines »

Ingredients

  • 1 1/4 pounds tilapia
  • 1/4 teaspoon salt
  • 1/4 teaspoon freshly ground pepper
  • 2 tablespoons extra-virgin olive oil, divided
  • 1 pint grape or cherry tomatoes, halved if large
  • 1/4 cup dry white wine
  • 3 cloves garlic, finely chopped
  • 3 tablespoons olive tapenade

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Preparation

  1. Sprinkle tilapia with salt and pepper. Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add the fish and cook (in two batches if necessary), turning once halfway through, until golden brown and just opaque in the center, 4 to 6 minutes total. Transfer the fish to a serving platter; tent with foil to keep warm.
  2. Off the heat, add the remaining 1 tablespoon oil, tomatoes, wine and garlic to the pan. Return to medium heat, cover and cook, stirring occasionally, until most of tomatoes are broken down, 4 to 5 minutes. Stir in olive tapenade and cook for 1 minute more. Serve the fish with the sauce.

Nutrition

Per serving: 247 calories; 11 g fat ( 2 g sat , 6 g mono ); 71 mg cholesterol; 4 g carbohydrates; 0 g added sugars; 29 g protein; 1 g fiber; 381 mg sodium; 626 mg potassium.

Nutrition Bonus: Potassium & Vitamin C (18% daily value)

Carbohydrate Servings: 0

Exchanges: 1/2 vegetable, 4 lean meat, 2 fat


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Recipe Categories

Style/Theme
Everyday favorites
One dish meals
Quick (total 30 min. or less)
Budget
Entertaining, casual
Ease of Preparation
Easy
Total Time
30 minutes or less
Type of Dish
Main dish, fish/seafood
Servings
4
Ethnic/Regional
American
Italian
Main Ingredient
Fish
Preparation/ Technique
Saute
Health & Diet Considerations
Diabetes appropriate
Low calorie
Low carbohydrate
Low saturated fat
Low sodium
Heart healthy
Healthy weight
High potassium
Gluten free
Meal/Course
Dinner

Season
Spring
Summer
Fall
Winter
Holiday
Father's Day
Mother's Day
Publication
May/June 2012
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