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.

  • 02 Mar 2025
  • Cook time 28 min
  • Prep time 12 min
  • 4 Servings
  • 9 Ingredients

Baked tilapia with tuscan tomato-caper sauce

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:

1 tbsp olive oil
14g
1 onion
110g
1 can canned tomatoes
420g
16 oz tilapia
450g
1 tsp dried oregano
1g
1/3 tbsp basil
1.75g
3 tbsp capers
27g
1 dash salt
0.40g
1 dash black pepper
1/10g

Instructions:

1. Preheat the Oven: Preheat your oven to 375°F (190°C).
2. Prepare the Sauce:
- 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.
3. Season the Fish:
- Season the tilapia fillets with a dash of salt and black pepper on both sides.
4. Assemble:
- In a baking dish, arrange the seasoned tilapia fillets in a single layer.
- Pour the Tuscan tomato-caper sauce evenly over the fish.
5. Bake:
- 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.
6. Serve:
- 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 Size260 grams
Energy
Calories 140kcal7%
Protein
Protein 24g16%
Carbohydrates
Carbohydrates 7g2%
Fiber 2.88g8%
Sugar 4.35g4%
Fat
Fat 6g7%
Saturated 1.20g4%
Cholesterol 54mg-
Vitamins
Vitamin A 24ug3%
Choline 60mg10%
Vitamin B1 0.67mg56%
Vitamin B2 0.15mg11%
Vitamin B3 5mg33%
Vitamin B6 0.34mg20%
Vitamin B9 44ug11%
Vitamin B12 1.79ug75%
Vitamin C 16mg18%
Vitamin E 1.19mg8%
Vitamin K 10ug8%
Minerals
Calcium, Ca 60mg4%
Copper, Cu 0.18mg20%
Iron, Fe 1.54mg14%
Magnesium, Mg 45mg11%
Phosphorus, P 220mg18%
Potassium, K 600mg18%
Selenium, Se 50ug88%
Sodium, Na 380mg25%
Zinc, Zn 0.59mg5%
Water
Water 220g-
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

More recipes

Salmon, dill and potato cakes

Ready to impress your guests or satisfy your family's cravings.

02 Apr 2025

Lemon and thyme roast chicken

Serve with rich chicken gravy for a delightful meal that's perfect for any occasion.

21 Jan 2025

Tuna-stuffed baked peppers with cheddar cheese

Baked inside a fresh green pepper and topped with melted cheddar cheese, this dish is perfect for a quick family dinner or a tasty lunch.

01 Apr 2025

Roasted tomato & parmesan salad

Discover the taste of fresh, wholesome ingredients in every bite.

10 Mar 2025

Garlic butter pan-fried steak with onions

Perfect for a special occasion or a luxurious weeknight meal.

24 Mar 2025

Garlic and rosemary steaks

Ready in under an hour.

06 Feb 2025

Roast chicken with cauliflower puree

Perfect for family dinners or special occasions, this recipe combines wholesome ingredients for a delicious, satisfying feast.

07 Apr 2025

Japanese-style chargrilled chicken

Perfect for a delicious and healthy dinner.

07 Mar 2025

Posts