ONE SKILLET TILAPIA CAPONATA
One Skillet Tilapia Caponata is not only packed with nourishing vegetables but it's also bursting with flavor and very delicious.
Provided by Neli Howard | Delicious Meets Healthy
Categories Main Course
Time 40m
Number Of Ingredients 17
Steps:
- In a large skillet heat 1 Tbsp of olive oil over medium high heat. Add the onions, red pepper, eggplant and cherry tomatoes and cook covered with a lid for about 10 - 13 minutes until the vegetables are tender, stirring frequently. Season the vegetable mixture with salt and pepper.
- Add the garlic, capers, olives, tomato puree, tomato paste, coconut sugar (or honey/maple syrup), balsamic vinegar, salt, pepper and red pepper flakes (optional), and cook for 2-3 more minute. Check for seasoning and adjust to your own liking.
- Season fish with lemon juice, salt, and pepper on both sides and place on top of the eggplant caponata in the skillet. Cover with a lid and cook for about 10 minutes over medium high heat.
- The sauce should be thick and have reduced by half.
- Plate the fish on a plate and pour some of the eggplant caponata sauce on top. Sprinkle with fresh basil.
- Enjoy!
Nutrition Facts : ServingSize 295 g, Calories 206 kcal, Carbohydrate 18.9 g, Protein 24.8 g, Fat 4.8 g, SaturatedFat 1.3 g, Cholesterol 50 mg, Sodium 642 mg, Fiber 3.7 g, Sugar 11.6 g, UnsaturatedFat 3.5 g
BROILED TILAPIA AND EGGPLANT WITH MOROCCAN PESTO
Provided by Food Network Kitchen
Time 40m
Yield 4 servings
Number Of Ingredients 13
Steps:
- Preheat the broiler. Bring 3/4 cup water and 1/2 teaspoon salt to a boil in a small saucepan. Put the couscous in a medium heatproof bowl and stir in the boiling water. Cover the bowl and set aside until the couscous is tender, about 5 minutes. Fluff with a fork.
- Meanwhile, puree the garlic, cilantro, 3 tablespoons olive oil and 1/4 cup water in a blender. Pulse in the lemon zest, cumin, coriander, paprika and 1/4 teaspoon salt. Score the eggplant flesh in a 1/2-inch crosshatch pattern and place cut-side up on a foil-lined baking sheet. Brush with 2 tablespoons of the cilantro pesto and season with salt and pepper. Broil the eggplant, without turning, until browned and softened, 10 to 14 minutes.
- Lay the tilapia on another foil-lined baking sheet. Brush with the remaining 1 tablespoon olive oil and season with salt and pepper. Broil until the fish is cooked through, 5 to 8 minutes. Brush each fillet with about 1 teaspoon pesto.
- Divide the fish, couscous and eggplant among plates. Mix the yogurt with 1 tablespoon water and drizzle on the eggplant. Top the fish with the remaining pesto and more cilantro. Serve with lemon wedges.
Nutrition Facts : Calories 470, Fat 19 grams, SaturatedFat 4 grams, Cholesterol 98 milligrams, Sodium 491 milligrams, Carbohydrate 25 grams, Fiber 6 grams, Protein 50 grams, Sugar 5 grams
SAVORY TOMATO-BRAISED TILAPIA
I shared this recipe with my bunco group and now one of my friends makes it all the time. I think that's the perfect testament to just how good this dish is. -Nancy Shively, Shorewood, Illinois
Provided by Taste of Home
Categories Dinner
Time 30m
Yield 4 servings.
Number Of Ingredients 12
Steps:
- Sprinkle fillets with seasoned salt; drizzle with lemon juice. In a large skillet, heat oil over medium-high heat. Add onion; cook and stir until tender. Add tomatoes, peppers, broth, tomato paste, garlic powder and oregano; cook and stir 2-3 minutes longer., Place fillets over tomato mixture; cook, covered, 6-8 minutes or until fish flakes easily with a fork. If desired, serve with pasta.
Nutrition Facts : Calories 254 calories, Fat 8g fat (2g saturated fat), Cholesterol 83mg cholesterol, Sodium 740mg sodium, Carbohydrate 10g carbohydrate (4g sugars, Fiber 2g fiber), Protein 34g protein. Diabetic Exchanges
ITALIAN PICCANTE EGGPLANT SAUCE
Never have button mushrooms been more delicious than in this veg-packed spicy dip recipe, also ideal as a sandwich spread or finisher for simply prepared vegetables.
Yield Makes about 1 1/2 cups
Number Of Ingredients 6
Steps:
- Preheat oven to 425°F. Lightly score eggplant flesh with the tip of a knife. Place skin side down on a rimmed baking sheet and drizzle with 1 Tbsp. oil; season with salt. Toss mushrooms and head of garlic with 1 Tbsp. oil on another rimmed baking sheet; season with salt. Cover tightly with foil. Roast vegetables on both sheets until very tender, 30-35 minutes. Let cool.
- Scoop eggplant flesh from skin; discard skin. Chop eggplant and mushrooms until a coarse purée forms. Squeeze garlic cloves from skins; chop until mashed. Transfer both purées to a small bowl and mix in tomato sauce, chile paste, chopped fresh garlic, and remaining 1/2 cup oil; season with salt.
- Serve with bread for dipping.
- Sauce can be made 2 weeks ahead. Cover and chill.
TILAPIA WITH TOMATO, OLIVE & CAPER SAUCE
Tomatoes, garlic, olives and capers give a Mediterranean flair to Tilapia
Provided by Lana Stuart
Categories Main Dishes
Time 25m
Number Of Ingredients 8
Steps:
- Heat a large skillet over medium-high heat for a few minutes.
- Add the olive oil, garlic, and tomatoes with their juices.
- Cook, stirring, for 2 to 3 minutes or until the tomatoes begin to soften.
- Add the green olives, capers, tomato paste, and wine.
- Reduce the heat, cover and cook for 5 minutes.
- While the sauce is cooking, season the fish on both sides with salt and pepper. Add the fillets to the skillet, spooning some of the sauce over the fish.
- Cover and cook for 10 minutes or until the fish is cooked through.
Nutrition Facts : ServingSize 1, Calories 291 kcal, Carbohydrate 7 g, Protein 36 g, Fat 12 g, SaturatedFat 2 g, Cholesterol 85 mg, Sodium 560 mg, Fiber 2 g, Sugar 3 g, UnsaturatedFat 9 g
PASTA WITH EGGPLANT, CAPERS, AND OLIVES
Steps:
- Toss eggplant with salt in a colander set in a large bowl, then let drain, tossing occasionally, 1 hour.
- While eggplant drains, rinse capers in a sieve and transfer to a small bowl. Cover capers with water by 2 inches and soak 30 minutes. Drain, then repeat soaking. Drain and rinse capers, then squeeze dry and coarsely chop.
- Roast bell pepper on rack of a gas burner over moderately high heat, turning with tongs, until skin is blackened, about 5 minutes. (Or broil pepper on a broiler pan about 5 inches from heat, turning occasionally, about 15 minutes.) Transfer to a bowl, then cover bowl tightly with plastic wrap and let pepper steam 10 minutes.
- When cool enough to handle, peel pepper and discard seeds, stem, and ribs. Pat pepper dry and purée in a blender until smooth.
- Rinse eggplant and pat dry thoroughly. Heat vegetable oil in a 4-quart pot over high heat until it registers 375°F on thermometer. Fry one third of eggplant, stirring gently, until just golden brown, about 5 minutes. Transfer with a slotted spoon to paper towels to drain. Fry remaining eggplant in 2 batches, returning oil to 375°F between batches.
- Pulse together olives, basil, mint, parsley, marjoram, and 2 garlic cloves in a food processor until finely chopped.
- Finely chop remaining garlic clove and cook in olive oil along with anchovy in a 5-quart heavy pot over moderately low heat, stirring, until anchovy dissolves and garlic is fragrant, about 1 minute. Increase heat to moderate and stir in pepper purée, then cook, stirring, 1 minute. Stir in olive mixture, capers, and wine and cook, stirring, until wine is evaporated, about 1 minute. Stir in eggplant (sauce will be very thick) and remove from heat. Keep warm, covered.
- Cook pasta in a 6- to 8-quart pot of boiling salted water until al dente, then drain and stir into sauce. Season with salt.
- *Available at specialty foods shops and chefshop.com.
CILANTRO-CHIPOTLE TILAPIA
Steps:
- Preheat broiler.
- Purée cilantro, oil, chiles with some adobo sauce, water, cumin, 3/4 teaspoon salt, and 1/2 teaspoon pepper in a blender until smooth, then coat fish with sauce.
- Line rack of a broiler pan with foil, then broil fish 3 to 4 inches from heat until just cooked through, 6 to 9 minutes.
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