Tilapia in Tomato Sauce – Recipe

  • 6 tilapia fillets
  • 1 28oz canned chopped tomatoes w no salt added
  • 1 shallot, sliced
  • 1 &1/2 cup red wine (Chianti or Pinot noir) or low fat, low sodium vegetable stock
  • 1 small white onion, chopped
  • 1 bell pepper chopped
  •  2 cloves of garlic, halfed
  • 1 sprig of basil
  • 2 sprigs of thyme
  • 2 sprigs of oregano
  • juice of 1 lemon
  • olive oil
  • sea salt
  • 1/8 tsp fresh ground black pepper
  • dash crushed red pepper
  • 14″ frying pan or 12″ dutch oven  w/cover
  1. In your cold pan put 1 tsp olive oil, crushed red pepper and garlic. Turn you burner to med-high and let burner come up to temp.
  2. As soon as the garlic crackles add the black pepper, bell pepper and onion, saute for 7-10 minutes.
  3. Add the shallot, basil, thyme and oregano; saute for 1 minute.
  4. Add the canned tomatoes with canning liquid and the wine/stock. Bring to simmer, simmer for 30 minutes; (let the sauce reduce to about about 2 cups then cover for the duration)
  5. Adjust the salt and pepper flavorings, if needed
  6. While the sauce is simmering prepare the tilapia; rinse filets under cold water and blot dry with paper towels, spread the filets on a plate and drizzle lemon juice over the fish (both sides)
  7. Add the tilapia to the simmering sauce, spoon the tomato sauce over the fillets, cover, and let simmer for 8-10 minutes.
  8. Remove herb stems and garlic
  9. Enjoy!

2 responses to “Tilapia in Tomato Sauce – Recipe

  1. Thanks for posting about the recipe diet…I’ve been wanting to try it but to cheap to buy the book!! If I can stick to it then I will buy the book!! Congrats on the weight loss!!

    Health Partners

  2. Pingback: My Progess So Far – The end of week 19 « Larry's Dukan Diet(C) Experience

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