Tilapia with Arugula Capers and Tomatoes
Elevate your weeknight dinners with this vibrant and flavorful Tilapia with Arugula, Capers, and Tomatoes recipe! Perfectly seared tilapia fillets are topped with a zesty medley of sautéed cherry tomatoes, briny capers, and peppery arugula, all brought to life with a bright squeeze of lemon juice. This quick and healthy dish comes together in just 25 minutes, offering a harmonious balance of textures and bold Mediterranean-inspired flavors. Whether you're looking for a light, protein-packed meal or a gourmet seafood dish without the fuss, this recipe delivers. Serve it as-is for a low-carb option, or pair it with crusty bread to soak up the luscious juices!
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Recipe Information
Ingredients
- 4 pieces tilapia fillets
- 3 tablespoons olive oil
- 3 pieces garlic cloves, minced
- 2 cups cherry tomatoes, halved
- 2 tablespoons capers, drained
- 4 cups arugula
- 2 tablespoons lemon juice
- 1 teaspoon kosher salt
- 0.5 teaspoon black pepper, freshly ground
- 0.25 teaspoon red pepper flakes (optional)
Instructions
Pat the tilapia fillets dry with paper towels and season both sides with 1/2 teaspoon of kosher salt and 1/4 teaspoon of black pepper.
Heat 2 tablespoons of olive oil in a large non-stick skillet over medium heat.
Add the tilapia fillets to the skillet and cook for 3-4 minutes on each side, or until the fish is opaque and flakes easily with a fork. Transfer the cooked fillets to a plate and cover with foil to keep warm.
In the same skillet, add the remaining 1 tablespoon of olive oil and minced garlic. Sauté for 1 minute, or until fragrant.
Add the cherry tomatoes, capers, and a pinch of red pepper flakes (if using). Cook for 2-3 minutes, stirring occasionally, until the tomatoes begin to soften.
Reduce the heat to low and stir in the arugula. Cook for 1-2 minutes, just until the arugula wilts slightly.
Remove the skillet from the heat and stir in the lemon juice. Taste and adjust seasoning with additional salt and pepper, if needed.
Divide the arugula, tomato, and caper mixture among four plates. Place a tilapia fillet on top of each serving and spoon any remaining pan juices over the fish.
Serve immediately and enjoy the vibrant flavors of the dish!
Nutrition Facts
Calories |
228 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 12.3 g | 16% | |
| Saturated Fat | 2.1 g | 11% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 50 mg | 17% | |
| Sodium | 279 mg | 12% | |
| Total Carbohydrate | 9.0 g | 3% | |
| Dietary Fiber | 2.6 g | 9% | |
| Total Sugars | 4.5 g | ||
| Protein | 22.4 g | 45% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 75 mg | 6% | |
| Iron | 1.4 mg | 8% | |
| Potassium | 792 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.
