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Healthy Tilapia with Capers, Tomatoes and Olives

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bakedSpring is in the air…at least in California!  What that means for me is healthier options in eating so you will be finding more fish recipes, healthier choices in snacks and of course amazing side dishes (you all know I love my sides).

For this recipe, I used tilapia but really any white fish would work just fine.  In shopping for the fish, look at the pieces, be picky…pick the pieces of fish that are more uniform in size, as it will allow the fish to cook evenly.

I wanted to add a little Mediterranean flare to my tilapia dish so I used capers (that are rinsed), tomatoes, basil and pitted kalamata olives.  This combination of ingredients is very common for Mediterranean food, I also added fresh lemon juice.  In less than 30 minutes I had the most amazing dish…and so will you!

Place the tomatoes, basil, kalamata olives, capers and oil in a 13×9 baking pan

Roasted Veggies

meanwhile make your dressing

dressing

cook for about 15 minutes or until the tomatoes are slightly roasted

roasted

lower the oven to 375, move the roasted ingredients to the side and place you tilapia directly on the pan, put the roasted ingredients on top of the fish

fish

pour the dressing on top of the fish

fish ready for baking

bake until fish is cooked through 10-12 minutes

baked

sprinkle some fresh chopped basil on top and serve

Tilapa baked

I absolutely loved this recipe, it’s healthy with so much flavor!  Here is the best part, while I am not a fan of eating leftover fish, this fish dish tasted amazing straight from the refrigerator, I didn’t even have to warm it up.  This recipe can be doubled or tripled if you are having a large group for dinner and I can assure you they will all LOVE it!!!!

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Thank you again ~ Patty Limatola-Tanenbaum

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Healthy Tilapia with Capers, Tomatoes and Olives

Ingredients

  • 4 pieces of Tilapia
  • 1/2 pound Cherry Tomatoes, cut in half
  • 3 Tablespoon Olive Oil (READ DIRECTIONS)
  • 1/3 cup Capers, rinsed
  • 1/2 cup Basil, sliced
  • 1/2 cup Kalamata Olives, cut in half
  • 1 Lemon Juiced (mine was slightly over 1/3 of a cup)
  • Salt & Pepper to taste (be careful with the salt and the olives can be salty)

Directions

  1. Preheat oven to 400 degrees.
  2. In a 8x13 pan put 1 tablespoon oil, cut tomatoes, rinsed capers, basil (reserve some for presentation) and olives. Bake for 13-15 minutes.
  3. Meanwhile prepare a "dressing" of lemon juice, 2 tablespoons of oil, salt and pepper and set aside.
  4. Remove the pan of roasted tomatoes and ingredients from oven, reduce the oven to 375 degrees. Using a spatula, move the roasted ingredients to the side so you can lay the fish directly on the pan, top the fish with the roasted ingredients. Pour the "dressing" of lemon juice and oil on top and bake for an additional 10-12 minutes or until your fish is cooked through.
  5. Remove from oven and top with the reserved fresh basil. Enjoy!
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