Italian-inspired tilapia

Italian-inspired tilapia


21 people made this

About this recipe: A really easy and healthy dish that can be made with tilapia, or any other fish fillets you may find on offer at the market. The fish is simmered in a white wine tomato sauce that is simply seasoned with olive oil, Italian herbs, green pepper and garlic.


Serves: 6 

  • 3 tablespoons olive oil, divided
  • 1 small onion, diced
  • 1/2 green pepper, diced
  • 1 carrot, peeled and diced
  • 8 (110g) fillets tilapia
  • salt and black pepper to taste
  • 1 teaspoon dried Italian herbs
  • garlic granules to taste
  • 1 (400g) tin chopped tomatoes
  • 225g passata
  • 125ml dry white wine

Prep:20min  ›  Cook:20min  ›  Ready in:40min 

  1. Place 1 tablespoon of oil in a heavy bottomed frying pan over medium heat. Saute onion, green pepper and carrot until golden brown; remove from the pan.
  2. Using the remaining 2 tablespoons of oil, sear all of the fillets on both sides. Lay all of the fillets into the frying pan, sprinkle with salt, pepper, Italian herbs and garlic granules. Top with the sauteed vegetables, and pour on the chopped tomatoes, passata and white wine.
  3. Bring to a simmer, and cook gently until the sauce has thickened slightly, and fish flakes easily with a fork, about 10 minutes.

Recently viewed

Reviews (0)

Write a review

Click on stars to rate