Tilapia a La Portuguesa
Experience the vibrant flavors of Portugal with Tilapia a La Portuguesa, a delightful seafood dish that combines tender, pan-seared tilapia fillets with a rich, aromatic tomato-olive sauce. Infused with Mediterranean ingredients like kalamata olives, garlic, and white wine, this recipe is elevated by a hint of paprika and oregano for a perfectly balanced taste. The dish comes together in under 40 minutes, making it ideal for a quick yet sophisticated dinner. Garnished with fresh parsley and served with zesty lemon wedges, this versatile entrée pairs beautifully with crusty bread, fluffy rice, or roasted potatoes. Bring a taste of European coastal cuisine to your kitchen with this flavorful and easy-to-make recipe!
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Recipe Information
Ingredients
- 4 pieces Tilapia fillets
- 3 tablespoons Olive oil
- 4 pieces Garlic cloves, minced
- 1 medium Yellow onion, diced
- 1 medium Red bell pepper, thinly sliced
- 3 medium Tomatoes, diced
- 0.5 cup Kalamata olives, pitted and sliced
- 0.5 cup White wine
- 2 tablespoons Fresh parsley, chopped
- 1 teaspoon Paprika
- 1 teaspoon Dried oregano
- 1 teaspoon Salt
- 0.5 teaspoon Freshly ground black pepper
- 4 pieces Lemon wedges (for serving)
Instructions
Pat the tilapia fillets dry with paper towels and season both sides with half the salt, black pepper, and paprika.
Heat 2 tablespoons of olive oil in a large skillet over medium heat. Add the tilapia fillets and cook for 2-3 minutes per side, until golden and slightly browned. Remove the fillets and set aside on a plate.
In the same skillet, add the remaining 1 tablespoon of olive oil. Add the minced garlic and diced onion, cooking for 2-3 minutes until fragrant and softened.
Stir in the red bell pepper slices and cook for another 3 minutes until tender.
Add the diced tomatoes, kalamata olives, white wine, oregano, paprika, and remaining salt. Stir everything together and bring the sauce to a gentle simmer.
Return the tilapia fillets to the skillet, nestling them into the tomato-olive sauce. Spoon some of the sauce over the fish.
Cover the skillet and let the dish simmer for 10-12 minutes, or until the tilapia is fully cooked and flakes easily with a fork.
Remove the skillet from heat and sprinkle the chopped fresh parsley over the top.
Serve the Tilapia a La Portuguesa hot, with lemon wedges on the side for an extra burst of flavor. Pair with crusty bread, white rice, or roasted potatoes for a complete meal.
Nutrition Facts
Calories |
1436 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 78.4 g | 101% | |
| Saturated Fat | 13.8 g | 69% | |
| Polyunsaturated Fat | 4.0 g | ||
| Cholesterol | 228 mg | 76% | |
| Sodium | 4516 mg | 196% | |
| Total Carbohydrate | 57.5 g | 21% | |
| Dietary Fiber | 20.2 g | 72% | |
| Total Sugars | 25.0 g | ||
| Protein | 113.8 g | 228% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 293 mg | 23% | |
| Iron | 9.1 mg | 51% | |
| Potassium | 3386 mg | 72% | |
*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.
