Tilapia Italiano

Transform your weeknight dinner routine with *Tilapia Italiano*, a vibrant and flavorful Mediterranean-style dish that comes together in just 30 minutes! This recipe combines tender tilapia fillets with a rich, garlicky tomato-wine sauce infused with Italian herbs and a hint of red pepper flakes for a subtle kick. Juicy cherry tomatoes and savory tomato paste create a luscious base, while fresh basil and a sprinkle of Parmesan cheese add a burst of freshness and creamy finish. Perfectly paired with crusty bread, pasta, or a crisp green salad, this quick and easy one-skillet meal is as elegant as it is comforting. Whether you're craving a light seafood dinner or looking to impress guests, *Tilapia Italiano* is a must-try recipe for lovers of Italian cuisine.

Nutriscore Rating: 75/100

Prep Time:10 mins

Cook Time:20 mins

Total Time:30 mins

Servings: 4

Ingredients

• 4 pieces Tilapia fillets
• 2 tablespoons Olive oil
• 3 pieces Garlic cloves, minced
• 2 cups Cherry tomatoes, halved
• 2 tablespoons Tomato paste
• 1 cup Dry white wine
• 1 teaspoon Italian seasoning
• 0.5 teaspoon Red pepper flakes
• 1 teaspoon Salt
• 0.5 teaspoon Ground black pepper
• 0.25 cup Fresh basil leaves, chopped
• 0.25 cup Parmesan cheese, grated

Directions

Step 1

Pat the tilapia fillets dry with paper towels and season both sides with a light sprinkle of salt and black pepper.

Step 2

In a large skillet, heat olive oil over medium heat. Add the minced garlic and sauté until fragrant, about 1 minute.

Step 3

Add the cherry tomatoes to the skillet and cook for 3-4 minutes until they begin to soften and release their juices.

Step 4

Stir in the tomato paste, white wine, Italian seasoning, red pepper flakes, salt, and black pepper. Simmer the mixture for 5 minutes, stirring occasionally.

Step 5

Place the tilapia fillets into the skillet, spoon some of the tomato mixture over the top of the fish, and reduce the heat to low. Cover the skillet with a lid.

Step 6

Cook the tilapia for 8-10 minutes, or until the fish is opaque and flakes easily with a fork.

Step 7

Remove the skillet from heat and sprinkle the dish with chopped fresh basil and grated Parmesan cheese.

Step 8

Serve the Tilapia Italiano warm with a side of crusty bread, pasta, or a fresh green salad. Enjoy!

Nutrition Facts

Serving size	1093.5 grams (1093.5g)

Amount per serving	% Daily Value*
Calories	1154

Total Fat 45.90g	59%
Saturated Fat 12.50g	63%
Polyunsaturated Fat 2.70g
Cholesterol 248mg	83%
Sodium 2975mg	129%
Total Carbohydrate 30.00g	11%
Dietary Fiber 7.40g	26%
Total Sugars 14.10g
Protein 118.50g	237%

Vitamin D 0IU	0%
Calcium 418mg	32%
Iron 8mg	47%
Potassium 2919mg	62%

*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: 41.0%

Protein: 47.1%

Carbs: 11.9%