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.

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