Tilapia Italiano
Transform your weeknight dinner routine with *Tilapia Italiano*, a vibrant and flavorful Mediterranean-style dish that comes together in just 30 minutes! This recipe combines tender tilapia fillets with a rich, garlicky tomato-wine sauce infused with Italian herbs and a hint of red pepper flakes for a subtle kick. Juicy cherry tomatoes and savory tomato paste create a luscious base, while fresh basil and a sprinkle of Parmesan cheese add a burst of freshness and creamy finish. Perfectly paired with crusty bread, pasta, or a crisp green salad, this quick and easy one-skillet meal is as elegant as it is comforting. Whether you're craving a light seafood dinner or looking to impress guests, *Tilapia Italiano* is a must-try recipe for lovers of Italian cuisine.
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Recipe Information
Ingredients
- 4 pieces Tilapia fillets
- 2 tablespoons Olive oil
- 3 pieces Garlic cloves, minced
- 2 cups Cherry tomatoes, halved
- 2 tablespoons Tomato paste
- 1 cup Dry white wine
- 1 teaspoon Italian seasoning
- 0.5 teaspoon Red pepper flakes
- 1 teaspoon Salt
- 0.5 teaspoon Ground black pepper
- 0.25 cup Fresh basil leaves, chopped
- 0.25 cup Parmesan cheese, grated
Instructions
Pat the tilapia fillets dry with paper towels and season both sides with a light sprinkle of salt and black pepper.
In a large skillet, heat olive oil over medium heat. Add the minced garlic and sauté until fragrant, about 1 minute.
Add the cherry tomatoes to the skillet and cook for 3-4 minutes until they begin to soften and release their juices.
Stir in the tomato paste, white wine, Italian seasoning, red pepper flakes, salt, and black pepper. Simmer the mixture for 5 minutes, stirring occasionally.
Place the tilapia fillets into the skillet, spoon some of the tomato mixture over the top of the fish, and reduce the heat to low. Cover the skillet with a lid.
Cook the tilapia for 8-10 minutes, or until the fish is opaque and flakes easily with a fork.
Remove the skillet from heat and sprinkle the dish with chopped fresh basil and grated Parmesan cheese.
Serve the Tilapia Italiano warm with a side of crusty bread, pasta, or a fresh green salad. Enjoy!
Nutrition Facts
Calories |
265 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 10.4 g | 13% | |
| Saturated Fat | 2.7 g | 14% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 55 mg | 18% | |
| Sodium | 635 mg | 28% | |
| Total Carbohydrate | 10.6 g | 4% | |
| Dietary Fiber | 2.7 g | 10% | |
| Total Sugars | 5.7 g | ||
| Protein | 24.3 g | 49% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 103 mg | 8% | |
| Iron | 1.6 mg | 9% | |
| Potassium | 808 mg | 17% | |
*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.
