Tilapia In Tomato Sauce
Tilapia in Tomato Sauce is a quick and delicious dish featuring tender tilapia fillets simmered in a rich tomato sauce with garlic, onions, and basil. Perfect for busy weeknights, this recipe offers a flavorful and nutritious meal that pairs well with rice, pasta, or a fresh salad.
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
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.