Savory Tilapia in Spicy Tomato Sauce
This delightful recipe marries the delicate flavors of tilapia with the robust and tangy essence of tomatoes, creating a dish that's as comforting as it is sophisticated. Packed with sautéed onions, peppers, and a hint of spice, this dish is perfect for a weeknight meal or an elegant dinner party. The fresh orange and lime juices add a vibrant zest, brightening each bite. Serve it with rice or crusty bread to soak up the delicious sauce, and enjoy a culinary experience that brings the flavors of the sea and garden together beautifully.
4
Servings
160
Calories
14
Ingredients
Ingredients
extra virgin olive oil
3 tablespoons (divided)
onion
1 (sliced)
garlic cloves
3 (minced)
sweet red pepper
1 (sliced)
dried oregano
1 teaspoon (none)
ground cumin
1/2 teaspoon (none)
salt
1/2 teaspoon (divided)
ground black pepper
1/2 teaspoon (divided)
hot pepper sauce
1/2 teaspoon (none)
diced tomatoes
1 (28 ounce) can (none)
fresh coriander
2 tablespoons (chopped)
orange juice
2 tablespoons (none)
lime juice
1 tablespoon (none)
tilapia fillets
4 (none)
Instructions
1
In a shallow Dutch oven, heat 1 tablespoon of olive oil over medium heat. Add the sliced onion, minced garlic, and sliced red pepper. Cook while stirring frequently for about 15 minutes, or until the vegetables are softened and fragrant.
2
Stir in the dried oregano, ground cumin, 1/4 teaspoon of salt, pepper, and hot pepper sauce, mixing thoroughly. Then add the diced tomatoes and increase the heat to bring the mixture to a rapid boil.
3
Once boiling, reduce the heat to low and let the sauce simmer uncovered for approximately 20 minutes, stirring occasionally, until the sauce has thickened and reduced to about 2 cups.
4
Stir in the chopped fresh coriander, orange juice, and lime juice, then set aside to keep warm.
5
While the tomato sauce simmers, prepare the tilapia. In a non-stick skillet, heat the remaining 2 tablespoons of olive oil over medium-high heat. Season the tilapia fillets with the remaining salt and black pepper.
6
Carefully place the fillets into the hot skillet and cook for about 4 minutes per side, or until they are golden brown and cooked through. Depending on the size of your skillet, you may need to cook the fish in batches, adding more oil if necessary.
7
Once cooked, gently nestle the crispy tilapia fillets into the hot tomato sauce and allow them to simmer together for another 4 minutes. The fish should flake easily when tested with a fork.
8
Serve the tilapia topped with the savory tomato sauce, garnished with additional coriander if desired.
Nutrition Information
7g
Fat
9g
Carbs
14g
Protein
Frequently Asked Questions
Frequently Asked Questions
What is Savory Tilapia in Spicy Tomato Sauce?
It is a sophisticated yet comforting dish featuring delicate tilapia fillets served in a robust, tangy sauce made with tomatoes, sautéed vegetables, and citrus juices.
How many servings does this recipe provide?
This recipe is designed to serve 4 people.
What are the nutritional statistics per serving?
Each serving contains approximately 160 calories, 7g of fat, 9g of carbohydrates, and 14g of protein.
What type of fish is used in this recipe?
The recipe specifically calls for 4 tilapia fillets.
How much olive oil is required in total?
A total of 3 tablespoons of extra virgin olive oil is used, divided between the sauce and the fish preparation.
What vegetables are included in the tomato sauce?
The sauce includes one sliced onion, three minced garlic cloves, and one sliced sweet red pepper.
Which spices provide the flavor for the sauce?
The sauce is seasoned with dried oregano, ground cumin, salt, ground black pepper, and hot pepper sauce.
How long should I cook the vegetables for the sauce?
The onion, garlic, and red pepper should be sautéed for about 15 minutes until they are softened and fragrant.
What kind of tomatoes should I use?
The recipe requires one 28-ounce can of diced tomatoes.
How long does the tomato sauce need to simmer?
The sauce should simmer uncovered for approximately 20 minutes until it reduces to about 2 cups.
What adds a citrus zest to the dish?
The addition of 2 tablespoons of orange juice and 1 tablespoon of lime juice provides a vibrant citrus zest.
When should I add the fresh coriander?
Chopped fresh coriander should be stirred into the sauce after it has finished its 20-minute simmer.
How do I prepare the tilapia fillets?
The fillets should be seasoned with salt and pepper and then cooked in a non-stick skillet with olive oil over medium-high heat.
How long does it take to cook the tilapia?
The fish takes about 4 minutes per side to become golden brown and cooked through.
Do I need to cook the fish in batches?
Yes, depending on the size of your skillet, you may need to cook the fillets in batches to ensure even browning.
How are the fish and sauce combined?
Once the tilapia is cooked, you gently nestle the fillets into the hot tomato sauce and simmer them together for an additional 4 minutes.
How can I tell if the tilapia is done?
The fish is ready when it is golden brown and flakes easily when tested with a fork.
Is this recipe considered healthy?
Yes, it is tagged as a healthy recipe, being relatively low in calories and fat while providing good protein.
What are the suggested side dishes for this tilapia?
It is recommended to serve this dish with rice or crusty bread to help soak up the flavorful tomato sauce.
How much cumin is used?
The recipe calls for 1/2 teaspoon of ground cumin.
What is the preparation for the garlic?
The 3 garlic cloves should be minced before being added to the Dutch oven.
Can I use this recipe for a dinner party?
Yes, the description notes it is sophisticated enough for an elegant dinner party while remaining easy for a weeknight meal.
How much hot pepper sauce is included?
The recipe uses 1/2 teaspoon of hot pepper sauce to add a hint of spice.
Should the tomato sauce be covered while simmering?
No, the instructions state to let the sauce simmer uncovered so it can properly thicken.
What is the carbohydrate count per serving?
There are 9 grams of carbohydrates in each serving.
How much dried oregano is needed?
The recipe requires 1 teaspoon of dried oregano.
What is the total number of ingredients in this recipe?
There are 14 ingredients required to make this dish.
When do I add the orange and lime juices?
The juices are stirred in at the same time as the fresh coriander, after the sauce has thickened.
What equipment is needed for the sauce?
A shallow Dutch oven is recommended for preparing the tomato sauce.
What is the final garnish for the dish?
The dish can be garnished with additional chopped coriander if desired before serving.