Creole Tilapia

Nutriscore Rating: 74/100

Dive into the bold and zesty flavors of the South with this Creole Tilapia recipe, a quick and easy dinner that's brimming with vibrant spices and fresh ingredients. Perfectly seared tilapia fillets are nestled into a rich, tomato-based creole sauce made with sautéed onions, green bell peppers, celery, and a kick of Creole seasoning, paprika, and optional cayenne for those heat lovers. Simmered to tender, flaky perfection, this dish is finished with a sprinkle of fresh parsley and served over a bed of fluffy white rice, making it a satisfying meal for busy weeknights or a special occasion. Ready in just 40 minutes, this one-skillet recipe brings the heartwarming taste of Louisiana to your kitchen with minimal cleanup. With keywords like "Creole Tilapia," "quick dinner recipe," and "one-skillet seafood dish," this recipe is sure to become a family favorite.

Recipe Information

• Prep Time: 15 min
• Cook Time: 25 min
• Total Time: 40 min
• Servings: 4 servings
• Difficulty: Medium

🥘 Ingredients

17 items

• 4 pieces tilapia fillets
• 2 tablespoons olive oil
• 1 medium yellow onion, diced
• 1 medium green bell pepper, diced
• 2 pieces celery stalks, chopped
• 3 pieces garlic cloves, minced
• 14.5 ounces canned diced tomatoes
• 2 tablespoons tomato paste
• 0.5 cups chicken or seafood stock
• 1.5 tablespoons Creole seasoning
• 1 teaspoon paprika
• 0.5 teaspoons dried thyme
• 0.25 teaspoons cayenne pepper (optional, for heat)
• 2 tablespoons fresh parsley, chopped (for garnish)
• to taste salt
• to taste black pepper
• 2 cups cooked white rice (for serving)

📝 Instructions

9 steps

1. Pat the tilapia fillets dry with a paper towel and season both sides with a pinch of salt, black pepper, and 1 teaspoon of Creole seasoning. Set aside.

2. Heat 1 tablespoon of olive oil in a large skillet over medium heat. Add the tilapia fillets and sear for 2-3 minutes per side until lightly golden. Remove the fillets from the skillet and set aside.

3. In the same skillet, add the remaining 1 tablespoon of olive oil. Sauté the diced onion, green bell pepper, and celery for 4-5 minutes, or until softened.

4. Add the minced garlic and cook for another 1 minute, stirring frequently to prevent burning.

5. Stir in the canned diced tomatoes (with their juice), tomato paste, and chicken or seafood stock. Mix well to combine.

6. Add the remaining Creole seasoning, paprika, dried thyme, and cayenne pepper (if using). Reduce the heat to low and let the sauce simmer for 10 minutes, stirring occasionally.

7. Return the tilapia fillets to the skillet, nestling them into the sauce. Cover the skillet with a lid and cook for another 5-7 minutes, or until the fish is cooked through and flakes easily with a fork.

8. Taste the sauce and adjust seasoning with additional salt and black pepper, if needed.

9. Garnish with freshly chopped parsley and serve the Creole Tilapia over a bed of cooked white rice.

Nutrition Facts

1 serving (462.1g)

Calories		400
% Daily Value*
Total Fat		12.0 g	15%
	Saturated Fat	2.3 g	12%
	Polyunsaturated Fat	0.9 g
Cholesterol		52 mg	17%
Sodium		904 mg	39%
Total Carbohydrate		47.1 g	17%
	Dietary Fiber	4.6 g	17%
	Total Sugars	6.9 g
Protein		25.9 g	52%
Vitamin D		0.0 mcg	0%
Calcium		93 mg	7%
Iron		3.7 mg	21%
Potassium		847 mg	18%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 439 cal (27.4%%)

Protein: 412 cal (25.7%%)

Carbs: 751 cal (46.9%%)