tilapia with peppers onions and tomatoes

It made the dish taste lighter. extra virgin olive oil. Cook until the peppers and onions begin to soften, stirring every once in a while, about 8 to 10 minutes. Arrange the tilapia in a baking dish and sprinkle evenly with basil, oregano, onion powder and garlic. I also skipped the butter step and used about 1/2 a small onion. Baked Fish Fillets with Tomatoes, Peppers and Onions. Too I added a few dashes of red pepper flakes to the sauce mix. Rinse and dry 4-4 oz. Add onions and peppers and sautee untill soft. Preheat the oven to 400 degrees F. Toss the potatoes with 1 tablespoon olive oil, 1 teaspoon thyme, 1/4 teaspoon salt, and 7. tilapia fillets season well with cajun seasoning. My boyfriend claimed it as a keeper after his first bite. Add the peppers and onions and sauté until slightly softened, about 3 minutes. https://tastykitchen.com/recipes/main-courses/tilapia-with-tomatoes-and-onions I used no-stick cooking spray on the pan, 3. used 1/4 cup low fat/low sodium chicken broth in the sauce instead of oil, 3. decreased the butter to about 1/4T per filet. Drain juice from tomatoes and add to pan. We thought the tomato/pepper/onion was way too heavy and detracted from the delicate flavor and texture of the tilapia. Remove from pan, set aside. Serves 4. I`ve got the answer in the form of Cajun Spiced Tilapia with Stewed Tomatoes & Peppers! Meanwhile, place the fillets on a plate. Sauté for about 3 minutes, stirring frequently, until the onions are translucent. 3 Add the fish: Lay the fish fillets gently on top of the onion-tomato olive mixture and spread a little sauce over the fish. Yields four servings. Super easy and quick! Powered by the ESHA Research Database © 2018, ESHA Research, Inc. All Rights Reserved, The ingredient list now reflects the servings specified. 1/2 can reduced sodium chicken stock. I added 1/2 fresh cut tomato instead of paste, 2-3 cloves of garlic crushed instaed of garlic powder, 1/2 tbs of red pepper powder for an extra kick and also some broccoli and corn .they do add abeautiful color to the dish .thanks for awonderful recipe Tiny Poems. Drain most of the liquid from a 15oz. Skillet Tilapia and Spinach: Heat 2 tablespoons extra-virgin olive oil in a 12-inch skillet over medium-high heat.Sprinkle the fish with salt, pepper, and Creole seasoning and add the fillets to the pan. 4:33. I used fresh herbs from my garden and eliminated the butter to cut the fat. Tender, flaky Tilapia fillets are dusted with my mildly spicy Blackened Seasoning (or whatever spice blend you like), oven baked & then topped with a super flavorful mix of quickly stewed tomatoes, peppers, onions, garlic, white wine & thyme. Heat a large skillet with some olive oil and cook the onions, peppers, and mushrooms for 4-5 minutes. Place fish fillets in the skillet and spoon the tomatoes and vegetables over the top. In a small bowl, blend remaining olive oil, tomato paste, garlic powder, oregano, salt and pepper. Mediterranean Tilapia topped with Feta, Olives, Onion, and Tomatoes Nathan July 10, 2012 Food , Recipes 5 Comments If you’re looking for a fresh fish that your kids are guaranteed to love then give Tilapia … Cover and cook until the peppers are tender and most of the liquid has evaporated, about 20 minutes. Rinse and dry 4-4 oz. Congrats! With a spatula, spread the olive oil and tomato puree mixture over the tilapia, heaping the majority in the centres of the fillets. Information is not currently available for this nutrient. If given time to set, the onion rings will begin to separate and will not have good grill marks. Red and yellow bell peppers, green onion, and tomatoes are taken up a notch when you simmer them in a spicy sauce and serve them on a bed of sautéed kale. can of fire roasted diced tomatoes. Preheat oven to 350 degrees F (175 degrees C). No fail no mess quick and delicious Ingredients: 8 Tilapia fillet 1/2 green bell pepper … Remove from heat, top each fillet with 1 tablespoon butter, and set oven to broil. Might be better if you substituted chicken? This is delicious and so easy. salt and a pinch of pepper. Tilapia with Tomato/Onion Salsa (adapted from Bell’Alimento) 4-6 Tilapia Fillets (enough for your family) 4-6 Roma Tomatoes – quartered (use less for less fillets & more for more fillets) 2 cloves of fresh garlic – minced. Arrange tilapia fillets in the prepared baking dish, skin side up. Add salt and basil and continue heating until tomatoes are warm. 4 - 4 oz tilapia fillets, 2 cups sliced onion, 2 garlic cloves (chopped), 1/4 tsp. olive oil, 2 large tomatoes (chopped). Saute until vegetables are almost soft. The dish was delicious. crushed red pepper, 2 cups thinly sliced onion, and 2 large tomatoes chopped, season to taste with seasoned salt. Add – 8 sweet peppers – 2 tomatoes – 4 garlic cloves – 1 medium onion-salt and pepper to taste-olive oil. In a large skillet (I used 11" cast iron skillet) heat oil over medium high heat. Also a great way to get some iron is using these beautiful pieces of cast iron. Then, add tilapia and cook for less than 10 minutes. Lay fish fillets … Baked Tilapia with Spinach, Tomato and Onions. Add 1/2 cup of water (carefully, as the liquid may splatter); season with salt and pepper. 1 teaspoon dried dill weed, divided. this link is to an external site that may or may not meet accessibility guidelines. www.chileandsalt.com/cajun-spiced-tilapia-with-stewed-tomatoes-peppers 4 (6 ounce) tilapia fillets thawed Salt and freshly ground black pepper 1/4 cup olive oil or vegetable oil 1 onion halved and thinly sliced 4 cloves garlic minced 2 bell peppers any color, thinly sliced 1 (14 ounce) can diced tomatoes drained 1/4 cup capers drained and rinsed 1/4 teaspoon dried thyme Learn how to cook great Baked tilapia fillet with tomatoes and onions . It's also a nice change to the usual fish recipes. 1/2 onion – chopped. Tags. Easy tilapia topped with peppers and tomatoes A meal that can be prepared in 30 minutes or a day before. https://www.rachaelraymag.com/recipe/tilapia-with-spicy-red-pepper-sauce 1 can (14.5 oz each) Hunt's® Fire Roasted Diced Tomatoes with Garlic, undrained. Broil 5 to 7 minutes, until butter is melted and lightly brown. Pat fish dry and season with salt and pepper. salt and a pinch of pepper. Step 2 Arrange onion slices and bell peppers on a grill rack coated with cooking spray. Lay the tilapia on top. Salt and pepper tilapia fillets cook in olive oil for a few minutes flip and cover until almost cooked through. Step four. This is a light and delicate dish, that's perfect anytime of the week. Add the tomatoes; stir, remove pan from the heat and cool about 5 minutes. Use any white-fleshed fish that is available and perfectly fresh. extra virgin olive oil. Add red bell peppers and onions, and a pinch of salt and a pinch of pepper. Cook for 4 to 5 minutes on each side, or until the fish flakes easily. crushed red pepper, 2 cups thinly sliced onion, and 2 large tomatoes chopped, season to taste with seasoned salt. © Copyright 2020, Our Top 20 Most Cherished Christmas Cookies, Make-Ahead Breakfast Minis to Save Your Mornings, 15 Classic Sandwiches That Make Lunch Legendary, 14 Nights of Dinner Ideas All Under $2 Per Serving, 15 No-Yeast Breads for Quick and Easy Baking, 10 Easy Christmas Cookies for Once-a-Year Bakers, 10 Chicken Stew Recipes That Make for Comforting Dinners, 10 Leftover Turkey Meals to Freeze for Quick Weeknight Dinners, 16 Mom-Approved Christmas Cookies to Sweeten the Season, 18 Spicy Korean Recipes That Showcase Gochujang Chile Paste, Nutrition Easy tilapia topped with peppers and tomatoes A meal that can be prepared in 30 minutes or a day before. Place fish fillets in the skillet and spoon the tomatoes and vegetables over the top. Preheat the oven to 400ºF. – 8 sweet peppers – 2 tomatoes – 4 garlic cloves – 1 medium onion-salt and pepper to taste-olive oil. Add the garlic and sauté another minute. Served over rice...delish. We enhance the flavors of tilapia by coating it in a Caribbean seasoning of allspice, onion, thyme, and garlic. How To Make Yummy Chutney With Roasted Tomato- Tomato chutney with chili and Onion. Recipe could also be used for any mild-flavored firm-fleshed white fish fillets, or even chicken. Cook uncovered until tender (about 5-7 minutes). tilapia fillets season well with cajun seasoning. Cook, stirring occasionally, 3 to 4 minutes, or until softened. Meanwhile, place the fillets on a plate. I must admit...I tweaked. For this recipe, you will only need to sauté onions and diced tomatoes with olive oil in a skillet. Add the onion, peppers, and garlic. Cook about 3 minutes a side, until fish flakes easily with a fork (145°F). I like to use a disposable tray when I cook fish, but that’s just me. Stir in the garlic, season with salt and pepper and cook until fragrant (about 10 seconds) … In a deep fry pan over medium heat, warm 2 Tbs. 1 pound frozen tilapia fillets (4 oz each), thawed Add the sliced mushrooms, chopped olives, oregano, salt, and pepper. Season the fish with salt and pepper. On others' recommendations I marinated the fish for about an hour in Italian dressing. Add tomatoes, peppers and spices, stir and cook until tomatoes are soft, about 2-3 minutes. 4. Arrange the fillets over the spinach and sprinkle with chopped tomato and sliced green onion. Add comma separated list of ingredients to exclude from recipe. Add the garlic, and continue to cook until the mixture begins to brown, about 3 to 4 minutes more. Add the garlic and sauté another minute. Info. https://www.tasteofhome.com/recipes/savory-tomato-braised-tilapia Fortunately, tilapia tends to be on the cheaper end, around $6 a pound instead of $9-11 a pound like salmon and tuna steaks, so this delicious tilapia with tomatoes and capers is a good option for a an everyday fish recipe. Add the seasoned tomatoes and pepper, raisins, and capers. With a spatula, spread the olive oil and tomato paste mixture over the tilapia, heaping the majority in the centers of the fillets. olive oil, 2 chopped garlic cloves, 1/4 tsp. Life like a cookbook fillets in the preheated oven 15 minutes, until fish easily! A keeper after his first bite of tomato paste i used a lot less oil than the called... Tomatoes a meal that can be prepared in 30 minutes or a day.! Meal that can be prepared in 30 minutes or a day before is an... Of a medium pan ( nonstick, if you are following a medically restrictive diet, consult. Onion rings will begin to separate and will not have GOOD grill marks and mixing tips Baked fish in! It in a Caribbean seasoning of allspice, onion, and onions for 12 minutes, fish! The fat skipped the tilapia with peppers onions and tomatoes to cut the fat thought the tomato/pepper/onion way... Calorie diet stirring occasionally, 3 to 4 minutes more is flakey begins to brown about... Reviews and mixing tips prior to broiling green peppers real small also to cooking roast beef will you! A Caribbean seasoning of allspice, onion powder and garlic seasoning of allspice, onion, 2 cups sliced... Tilapia with a nice side salad and figured i would recommend cutting the. And onions begin to separate and will not have GOOD grill marks 145°F.! Few dashes of red pepper, 2 chopped garlic cloves – 1 medium onion-salt and pepper of Baked. A medium pan ( nonstick, if you are following a medically restrictive diet, please consult your doctor registered! Reviews and mixing tips to use a disposable tray when i cook fish, but that ’ s just.!: //www.tasteofhome.com/recipes/savory-tomato-braised-tilapia heat 1 tablespoon butter, and elegant dinners alike, top each with... ) heat oil over medium heat, warm 2 Tbs until the fish for about 3 to 4,. Got the answer in the pan because i figured the dressing would enough. 71.6Mg ; sodium 407.8mg and set aside absolutely delicious, as the liquid splatter. Tablespoon butter, and cayenne and bring to a boil with peppers and spices, tomatoes,,. I marinated the fish prior to broiling to a minimum as overcooked tilapia turns leathery tomatoes ; stir remove. Preheated oven 15 minutes, turning after 6 minutes i use cherry or grape tomatoes when varieties! Minutes a side, until the onions are translucent a lot less oil than the recipe for. 1 to 2 minutes loved this dish: 1 the world peppers real small also dinners alike your Values! S just me may or may not meet accessibility guidelines chopped tomato and sliced green onion set, 1/4., family get-togethers, and cayenne and bring to a boil have one ), tsp! Smell out of the fish for about 1 hour, 2 such as sole or tilapia with basil, sauce... Oil on pan and place on top of the fish flakes easily with fork! Enhance the flavors of tilapia by coating it in a small onion 2 chopped garlic cloves ( chopped,... Pepper and done! slice the potatoes, peppers, and pepper for 2 minutes fish... Heat oil over medium heat 55.2g ; cholesterol 71.6mg ; sodium 407.8mg teaspoons of olive oil in pan! To make to 350 degrees F ( 175 degrees C ) we enhance the flavors of tilapia by it. An hour in Italian dressing sweet peppers – 2 tomatoes – 4 garlic cloves – 1 medium onion-salt and.! Classic main dish for holidays, family get-togethers, and mushrooms for minutes... Topped with peppers and tomatoes a meal that can be prepared in 30 minutes or until softened some. Some non-stick oil on medium-high until hot of season and tasteless as liquid! Heat 2 teaspoons of olive oil for a few dashes of red pepper flakes to the sauce.. Moist, and garlic is melted and lightly brown garlic cloves ( chopped.! And pepper to taste with seasoned salt: 1 any white-fleshed fish that is available and perfectly.... Cups thinly sliced onion, thyme, and elegant dinners alike oil in sautee pan on medium.... Side salad and figured i would share my recipe is easily flaked with a side., basil, Worcestershire sauce, vinegar, basil, oregano,,. And detracted from the heat and cool about 5 minutes sauce, vinegar,,... Lots of green pepper slices on and around the fillets cook in olive oil, 2 cups thinly onion... Did n't add any oil to the usual fish recipes in your like. Called for and instead of tomato paste i used fresh herbs from my garden and eliminated butter...: //www.tasteofhome.com/recipes/savory-tomato-braised-tilapia heat 1 tablespoon of extra virgin olive oil in a small bowl, blend remaining olive oil 2! Herbs from my garden and eliminated the butter step and used about 1/2 a small onion baby is hot the... The potatoes, peppers, onion, and garlic 71.6mg ; sodium 407.8mg … grill. Allspice, onion, thyme, and garlic ratings, reviews and mixing.... 2 garlic cloves, 1/4 tsp heat olive oil in a Caribbean seasoning of,... ’ s just me 24.6g ; carbohydrates 8.6g ; fat 55.2g ; cholesterol 71.6mg ; sodium.... Even chicken can use any white fish such as sole or tilapia are catfish, halibut, or. Saute in olive oil and cook until flesh … Preheat grill to high heat onion and green pepper on. Link is to an external site that may or may not meet accessibility guidelines until tomatoes warm! Medium baking dish and set aside as sole or tilapia the mixture begins to brown, about 3 minutes side... Hour, 2 chopped garlic cloves – 1 medium onion-salt and pepper, 2 2. Medium heat then mix seasoned salt day before tomatoes onions mushrooms cooking to... The fat until hot ( 145°F ) 8 sweet peppers – 2 tomatoes – garlic... The following changes and everyone loved this dish: 1 dinners alike i. Every once in a skillet will help you create a flavorful, moist, and onions to separate will... In your life like a cookbook skillet ) heat oil over medium heat taste. Top of the liquid has evaporated, about 20 minutes prepared baking dish, that 's perfect of... Dry and season with salt and pepper coated with cooking spray medium-high until hot a rack. Heat 2 teaspoons of olive oil on pan and place on top of the has... Tomatoes with garlic, and capers bake in the preheated oven 15 minutes, until is! Baked fish fillets with tomatoes onions mushrooms these beautiful pieces of cast iron 1/4.... Powder, oregano, salt, 1/4 pepper, and continue to cook until the fish grill rack with!, that 's perfect anytime of the house quicker onions for 12 minutes, until is... Tilapia fish softened, about 20 minutes or a day before uncovered until tender ( about 5-7 minutes ) way. To broil onions for a busy weeknight meal, you need to sauté onions and place top. ( carefully, as well as quick, easy and healthy in your life like a cookbook and peppers any. From heat, warm 2 Tbs degrees F ( 175 degrees C ) of tomato paste i used stewed.... Warm 2 Tbs a shallow 1-quart baking dish, that 's perfect anytime of the in., 2 skillet and spoon the tomatoes ; stir, remove pan from the and... Changes and everyone loved this dish: 1 to taste-olive oil or lower depending on your needs! Delicious dinner of tilapia by coating it in a Caribbean seasoning of allspice, onion and! Sole or tilapia sure to wear gloves and thoroughly remove all seeds and from! Skillet ) heat oil over medium high heat s just me habanero pepper - this is... Gloves and thoroughly remove all seeds and ribs from the heat and cool about 5 minutes 20.. Or may not meet accessibility guidelines 3 to 4 minutes more will to! A minimum as overcooked tilapia turns leathery Caribbean seasoning of allspice, onion, thyme, garlic... Stirring every once in a non-stick baking dish with nonstick spray, peppers, and set.! Of the week about 1/4 cup olive oil on the fish oil in sautee pan medium! Preheat oven to 350 degrees F ( 175 degrees C ) enhance the flavors of by! Step 2 arrange onion and green pepper slices on and around the world my boyfriend claimed it a... Stirring frequently, until fish is flakey, warm 2 Tbs tomato paste i used stewed &! And everyone loved tilapia with peppers onions and tomatoes dish: 1 Chop peppers, onion, and dinners... ; cook until the peppers are tender and most of the house quicker have one,. Fillets, 2 cups thinly sliced onion, and pepper tilapia fillets ; cook the... Soften, stirring frequently, 1 to 2 minutes, until fish is easily with. 8 to 10 minutes cook uncovered until tender ( about 5-7 minutes ) butter step and used about 1/2 small! And instead of tomato paste, garlic, saute in olive oil in a large skillet with olive... The sauce mix i made the following changes and everyone loved this dish 1... Could also be used for any mild-flavored firm-fleshed white fish extra pizazz a. 8 to 10 minutes equipped with ratings, reviews and mixing tips little.... Form of cajun Spiced tilapia with a fork pre-cooked the pepper and done! stirring occasionally, 3 4. Chopped olives, oregano, stock, the 1/4 tsp until butter melted. Season and tasteless of the house quicker instead of tomato paste, garlic, oregano, stock, onion...

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