Tilapia a La Portuguesa

Experience the vibrant flavors of Portugal with Tilapia a La Portuguesa, a delightful seafood dish that combines tender, pan-seared tilapia fillets with a rich, aromatic tomato-olive sauce. Infused with Mediterranean ingredients like kalamata olives, garlic, and white wine, this recipe is elevated by a hint of paprika and oregano for a perfectly balanced taste. The dish comes together in under 40 minutes, making it ideal for a quick yet sophisticated dinner. Garnished with fresh parsley and served with zesty lemon wedges, this versatile entrée pairs beautifully with crusty bread, fluffy rice, or roasted potatoes. Bring a taste of European coastal cuisine to your kitchen with this flavorful and easy-to-make recipe!

Nutriscore Rating: 77/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 4

Ingredients

• 4 pieces Tilapia fillets
• 3 tablespoons Olive oil
• 4 pieces Garlic cloves, minced
• 1 medium Yellow onion, diced
• 1 medium Red bell pepper, thinly sliced
• 3 medium Tomatoes, diced
• 0.5 cup Kalamata olives, pitted and sliced
• 0.5 cup White wine
• 2 tablespoons Fresh parsley, chopped
• 1 teaspoon Paprika
• 1 teaspoon Dried oregano
• 1 teaspoon Salt
• 0.5 teaspoon Freshly ground black pepper
• 4 pieces Lemon wedges (for serving)

Directions

Step 1

Pat the tilapia fillets dry with paper towels and season both sides with half the salt, black pepper, and paprika.

Step 2

Heat 2 tablespoons of olive oil in a large skillet over medium heat. Add the tilapia fillets and cook for 2-3 minutes per side, until golden and slightly browned. Remove the fillets and set aside on a plate.

Step 3

In the same skillet, add the remaining 1 tablespoon of olive oil. Add the minced garlic and diced onion, cooking for 2-3 minutes until fragrant and softened.

Step 4

Stir in the red bell pepper slices and cook for another 3 minutes until tender.

Step 5

Add the diced tomatoes, kalamata olives, white wine, oregano, paprika, and remaining salt. Stir everything together and bring the sauce to a gentle simmer.

Step 6

Return the tilapia fillets to the skillet, nestling them into the tomato-olive sauce. Spoon some of the sauce over the fish.

Step 7

Cover the skillet and let the dish simmer for 10-12 minutes, or until the tilapia is fully cooked and flakes easily with a fork.

Step 8

Remove the skillet from heat and sprinkle the chopped fresh parsley over the top.

Step 9

Serve the Tilapia a La Portuguesa hot, with lemon wedges on the side for an extra burst of flavor. Pair with crusty bread, white rice, or roasted potatoes for a complete meal.

Nutrition Facts

Serving size	1396.2 grams (1396.2g)

Amount per serving	% Daily Value*
Calories	1437

Total Fat 78.40g	101%
Saturated Fat 13.80g	69%
Polyunsaturated Fat 4.00g
Cholesterol 228mg	76%
Sodium 4516mg	196%
Total Carbohydrate 57.50g	21%
Dietary Fiber 20.20g	72%
Total Sugars 25.00g
Protein 113.80g	228%

Vitamin D 0IU	0%
Calcium 293mg	23%
Iron 9mg	51%
Potassium 3386mg	72%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 50.7%

Protein: 32.7%

Carbs: 16.5%