Tilapia and Tomato Sauce

Delight your taste buds with the vibrant flavors of Tilapia and Tomato Sauce, a light yet satisfying seafood dish perfect for a weekday dinner or special occasion. This recipe combines tender, flaky tilapia fillets with a rich, homemade tomato sauce made from sweet cherry tomatoes, aromatic garlic, and a touch of heat from red pepper flakes. Simmered to perfection with chicken or vegetable broth and fragrant dried oregano, the sauce envelops the fish in a burst of Mediterranean-inspired flavor. Fresh basil adds a finishing touch, while a squeeze of lemon brightens the entire dish. Ready in under 35 minutes, this gluten-free meal pairs beautifully with rice, quinoa, or crusty bread for an easy, wholesome dining experience. Optimize your weeknight routine with this quick yet elegant seafood recipe!

Nutriscore Rating: 77/100

Prep Time:10 mins

Cook Time:25 mins

Total Time:35 mins

Servings: 4

Ingredients

• 4 pieces Tilapia fillets
• 1 teaspoon Salt
• 0.5 teaspoon Black pepper
• 2 tablespoons Olive oil
• 1 medium, diced Onion
• 3 cloves, minced Garlic
• 2 cups, halved Cherry tomatoes
• 1 cup Crushed tomatoes
• 0.5 cup Chicken or vegetable broth
• 1 teaspoon Dried oregano
• 0.25 teaspoon Red pepper flakes
• 0.25 cup, chopped Fresh basil leaves
• 1 large, cut into wedges for serving Lemon

Directions

Step 1

Pat the tilapia fillets dry with a paper towel and season both sides with salt and black pepper. Set aside.

Step 2

Heat 1 tablespoon of olive oil in a large skillet over medium heat. Once hot, add the tilapia fillets and cook for 3–4 minutes on each side, or until the fish is opaque and flakes easily with a fork. Remove from the skillet and set aside on a plate.

Step 3

In the same skillet, add the remaining tablespoon of olive oil. Sauté the diced onion for about 5 minutes, or until softened and slightly translucent.

Step 4

Add the minced garlic to the skillet and cook for an additional 1 minute until fragrant.

Step 5

Stir in the cherry tomatoes and crushed tomatoes, cooking for about 5 minutes until the cherry tomatoes begin to soften and release their juices.

Step 6

Pour in the chicken or vegetable broth, add the dried oregano, and sprinkle in the red pepper flakes. Stir well and simmer the sauce for 5–7 minutes, allowing the flavors to meld together.

Step 7

Gently return the cooked tilapia fillets to the skillet, nestling them into the tomato sauce. Spoon some of the sauce over the fish and cook for 3–4 minutes to warm through.

Step 8

Sprinkle the dish with fresh chopped basil before serving.

Step 9

Serve the tilapia and tomato sauce hot with lemon wedges on the side. It pairs well with rice, quinoa, or crusty bread to soak up the delicious sauce.

Nutrition Facts

Serving size	1327.4 grams (1327.4g)

Amount per serving	% Daily Value*
Calories	987

Total Fat 40.90g	52%
Saturated Fat 8.60g	43%
Polyunsaturated Fat 2.70g
Cholesterol 228mg	76%
Sodium 3061mg	133%
Total Carbohydrate 49.20g	18%
Dietary Fiber 11.80g	42%
Total Sugars 24.10g
Protein 113.20g	226%

Vitamin D 0IU	0%
Calcium 216mg	17%
Iron 7mg	38%
Potassium 3179mg	68%

*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: 36.2%

Protein: 44.5%

Carbs: 19.3%