Baked tilapia with tuscan tomato-caper sauce
Savor the Mediterranean flavors with our Baked Tilapia with Tuscan Tomato-Caper Sauce recipe! This easy and healthy dish features succulent tilapia baked to perfection and topped with a zesty blend of tomatoes, capers, and aromatic herbs. Ready in under 30 minutes, it's perfect for a quick weeknight dinner.
- 14 Apr 2024
- Cook time 28 min
- Prep time 12 min
- 4 Servings
- 9 Ingredients
Baked Tilapia with Tuscan Tomato-Caper Sauce is a delicious and healthy dish that brings the robust flavors of Tuscany to your dinner table. With a savory blend of tomatoes, capers, and aromatic herbs, this meal is both easy to prepare and rich in taste. Great for an impressive weeknight dinner or a special occasion, it pairs wonderfully with simple sides like steamed vegetables or a fresh salad.
Ingredients:
Instructions:
- Heat 1 tablespoon of olive oil in a medium saucepan over medium heat.
- Add the finely chopped onion and sauté until translucent, about 5-7 minutes.
- Stir in the canned tomatoes, dried oregano, dried basil, and capers. Let the mixture simmer for 10 minutes, stirring occasionally.
- Season the tilapia fillets with a dash of salt and black pepper on both sides.
- In a baking dish, arrange the seasoned tilapia fillets in a single layer.
- Pour the Tuscan tomato-caper sauce evenly over the fish.
- Place the baking dish in the preheated oven.
- Bake for 20-25 minutes, or until the tilapia is cooked through and flakes easily with a fork.
- Carefully remove the baking dish from the oven.
- Plate the tilapia fillets and spoon some of the tomato-caper sauce over the top.
Tips:
- For best results, use fresh tilapia fillets and pat them dry with paper towels before baking to ensure they cook evenly.
- To enhance the flavors, let the tomato-caper sauce simmer for a few extra minutes so the ingredients meld together beautifully.
- If you like a bit of spice, consider adding a pinch of red pepper flakes to the tomato-caper sauce for a slight kick.
- Serve the dish with a side of crusty bread to soak up the delicious sauce, making it a wholesome meal.
Enjoy your Baked Tilapia with Tuscan Tomato-Caper Sauce served hot, as the combination of capers and tomatoes provides a perfect complement to the mild flavor of tilapia. This dish not only looks and smells fantastic but also promises to be a hit with your family and guests. Don’t forget to garnish with fresh basil or oregano for an added touch of elegance.
| Nutrition Facts | |
|---|---|
| Serving Size | 260 grams |
| Energy | |
| Calories 140kcal | 6% |
| Protein | |
| Protein 24g | 16% |
| Carbohydrates | |
| Carbohydrates 7g | 2% |
| Fiber 2.88g | 8% |
| Sugar 4.35g | 4% |
| Fat | |
| Fat 6g | 7% |
| Saturated 1.20g | 4% |
| Cholesterol 54mg | - |
| Vitamins | |
| Vitamin A 24ug | 3% |
| Choline 60mg | 10% |
| Vitamin B1 0.67mg | 56% |
| Vitamin B2 0.15mg | 11% |
| Vitamin B3 5mg | 33% |
| Vitamin B6 0.34mg | 20% |
| Vitamin B9 44ug | 11% |
| Vitamin B12 1.79ug | 75% |
| Vitamin C 16mg | 18% |
| Vitamin E 1.19mg | 8% |
| Vitamin K 10ug | 8% |
| Minerals | |
| Calcium, Ca 60mg | 4% |
| Copper, Cu 0.18mg | 0% |
| Iron, Fe 1.54mg | 14% |
| Magnesium, Mg 45mg | 11% |
| Phosphorus, P 220mg | 18% |
| Potassium, K 600mg | 18% |
| Selenium, Se 50ug | 88% |
| Sodium, Na 380mg | 25% |
| Zinc, Zn 0.59mg | 5% |
| Water | |
| Water 220g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
More recipes
Pea, feta and prosciutto frittatas
Quick and easy, this delicious recipe is ideal for breakfast, brunch, or a light snack.
09 Apr 2024Steamed fish with ginger
Quick and easy to prepare, it promises to tantalize your taste buds while providing a nutritious meal option.
13 Apr 2024Citrus-fennel slow-roasted salmon with chiles
Perfect for an elegant dinner or a healthy meal option.
06 Jun 2024Chermoula fish fillets with roast tomatoes
Ready in under 30 minutes, it's an easy way to bring a taste of exotic cuisine to your dinner table.
28 Apr 2024Honey-glazed salted salmon with vegetable oil
Delight your taste buds with this harmonious mix of flavors.
13 Jun 2024Ricotta-stuffed truss tomatoes
This easy, flavorful appetizer or side dish is perfect for any occasion.
29 Mar 2024Honey mustard baked salmon with lemon and black pepper
Perfect for a healthy, delicious dinner in under 30 minutes.
06 Jun 2024Potato frittata
Satisfy your cravings with this flavor-packed, nutritious, and versatile recipe.
27 Apr 2024Lemon risotto with chilli shrimps
Ready in just under an hour, and packed with fresh parsley and arugula for a burst of freshness.
30 Apr 2024Mushroom, potato & basil frittata
Ready in no time, it's a nutritious and flavorful dish that everyone will love.
26 Mar 2024Mixed vegetable frittata with onion relish
Great for vegetarians and those looking for a protein-rich meal.
19 May 2024Grilled salmon with sweet corn, cherry tomatoes and basil
Perfect for a light summer meal.
01 Apr 2024Spinach and cheese frittatas
Easy-to-follow recipe with fresh ingredients for a tasty, protein-packed dish.
20 Apr 2024Arugula salsa verde with capers, garlic and parmesan cheese
Add a burst of flavor to your meals with this delicious and nutritious condimento.
18 May 2024Zucchini & parmesan soup
Topped off with a hint of sour cream and fresh parsley, this comforting soup is perfect for a cozy meal.
08 May 2024