Tilapia in Tomato Sauce is a mouthwatering dish that brings together the delicate flavours of fresh tilapia and the robust taste of a homemade tomato sauce.
This recipe is perfect for those who love quick and delicious meals that don’t compromise on taste.
The succulent tilapia fillets are simmered in a vibrant sauce made from ripe tomatoes, garlic, and a blend of aromatic herbs, creating a dish that’s both healthy and satisfying.
Whether you’re cooking for a weeknight family dinner or looking to impress guests with a simple yet flavorful meal, Tilapia in Tomato Sauce is sure to become a favourite in your culinary repertoire.
How To Make Tilapia In Tomato Sauce?
Preparation Times: 15 minutes
Cooking Times: 25 minutes
Course: Main Course
Cuisine: American
Yields: Makes about 4 cups of sauce
Equipment Needed
- Large skillet
- Spatula
- Cutting board
- Measuring spoons
- Mixing bowl
Ingredients
- 4 tilapia fillets
- 2 tablespoons olive oil
- 1 large onion, finely chopped
- 3 cloves garlic, minced
- 2 cups tomato sauce
- 2 tablespoons tomato paste
- 1 teaspoon dried oregano
- 1/4 cup fresh parsley, chopped
- 1 red bell pepper, diced
- 1/2 teaspoon ground cumin
- 1/2 teaspoon ground black pepper, divided
- 1/2 teaspoon hot pepper sauce
- 2 tablespoons fresh coriander, chopped
- Salt and pepper to taste
Instructions
Step-1. Season the Tilapia
Begin by seasoning the tilapia fillets with half of the ground black pepper and a pinch of salt. Set them aside while you prepare the sauce.
Step-2. Sauté the Vegetables
In a large skillet, heat the olive oil over medium heat. Add the finely chopped onion and minced garlic. Sauté until they become translucent and fragrant, which should take about 5 minutes.
Step-3. Add the Bell Pepper
Stir in the diced red bell pepper and cook for another 2 minutes, ensuring the pepper softens slightly.
Step-4. Create the Tomato Sauce
Pour in the tomato sauce and tomato paste. Add the dried oregano, ground cumin, remaining ground black pepper, and hot pepper sauce. Mix well and bring to a simmer.
Step-5. Cook the Tilapia
Gently place the seasoned tilapia fillets into the skillet, spooning some of the sauce over the top. Cover the skillet and let the fish cook for 10-12 minutes, or until it flakes easily with a fork.
Step-6. Garnish and Serve
Before serving, sprinkle the fresh parsley and coriander over the dish. Taste the sauce and adjust the seasoning with salt and pepper if needed. Serve hot.
Nutrition Facts Of Tilapia In Tomato Sauce
| Nutrition | Amounts |
|---|---|
| Calories | 280 |
| Protein | 25g |
| Fat | 10g |
| Carbohydrates | 20g |
| Fiber | 4g |
| Sodium | 650mg |
Serving Suggestions
This Tilapia in Tomato Sauce pairs wonderfully with a variety of sides. Here are a few of my favourite options:
❖ The mild flavour of rice complements the rich tomato sauce perfectly.
❖ A crispy garlic bread helps to soak up the delicious sauce.
❖ A fresh salad with a light vinaigrette provides a refreshing contrast.
Tips and Variations
✤ Adjust the hot pepper sauce to your taste. You can make it as mild or as spicy as you prefer.
✤ Feel free to experiment with different herbs like basil or thyme for a unique flavour twist.
✤ Add more vegetables like zucchini or spinach to make the dish even more nutritious.
Special Note
If you prefer a thicker sauce, you can reduce it by simmering it uncovered for a few extra minutes. This intensifies the flavours and gives the dish a heartier consistency.
FAQS
Can I use a different type of fish?
Yes, this recipe works well with other white fish like cod or haddock.
How do I store leftovers?
Store any leftovers in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stove.
Can I make this dish ahead of time?
Yes, you can prepare the sauce in advance and store it in the refrigerator. Cook the fish fresh when you are ready to serve.
Conclusion
I hope you enjoy making and savouring this Tilapia in Tomato Sauce as much as I do. It’s a simple yet flavorful meal that’s perfect for any night of the week. Don’t forget to share your experience and any variations you try.
Tilapia In Tomato Sauce
Equipment
- Large skillet
- Spatula
- Cutting board
- Measuring spoons
- Mixing bowl
Ingredients
- 4 tilapia fillets
- 2 tablespoons olive oil
- 1 large onion finely chopped
- 3 cloves garlic minced
- 2 cups tomato sauce
- 2 tablespoons tomato paste
- 1 teaspoon dried oregano
- 1/4 cup fresh parsley chopped
- 1 red bell pepper diced
- 1/2 teaspoon ground cumin
- 1/2 teaspoon ground black pepper divided
- 1/2 teaspoon hot pepper sauce
- 2 tablespoons fresh coriander chopped
- Salt and pepper to taste
Instructions
- Begin by seasoning the tilapia fillets with half of the ground black pepper and a pinch of salt. Set them aside while you prepare the sauce.
- In a large skillet, heat the olive oil over medium heat. Add the finely chopped onion and minced garlic. Sauté until they become translucent and fragrant, which should take about 5 minutes.
- Stir in the diced red bell pepper and cook for another 2 minutes, ensuring the pepper softens slightly.
- Pour in the tomato sauce and tomato paste. Add the dried oregano, ground cumin, remaining ground black pepper, and hot pepper sauce. Mix well and bring to a simmer.
- Gently place the seasoned tilapia fillets into the skillet, spooning some of the sauce over the top. Cover the skillet and let the fish cook for 10-12 minutes, or until it flakes easily with a fork.
- Before serving, sprinkle the fresh parsley and coriander over the dish. Taste the sauce and adjust the seasoning with salt and pepper if needed. Serve hot.
Notes
Welcome to Arora’s Sauce Recipe, where every drop tells a story of tradition, innovation, and a boundless love for culinary arts. My name is Brazen, and I am the founder and chief sauce creator at Arora’s Kitchen. Born into a family with a rich heritage of culinary arts, I grew up surrounded by the aromas of spices and the sounds of simmering pots, which ignited my passion for cooking from a young age.
Inspired by generations of culinary expertise, I embarked on a professional quest to capture these fleeting aromas and flavors in bottles of sauce that could bring a gourmet experience to every meal.
As the founder of Arora’s Sauce Recipe, my mission is to inspire your culinary adventures with the finest sauces. Whether you’re a professional chef or a home cook, our sauces are crafted to elevate your cooking with every spoonful.
Thank you for choosing Arora’s Sauce Recipe. Here’s to a journey filled with flavor, passion, and unforgettable meals.