Off to the “Med” for Tilapia Provençal

The countries of the Mediterranean are famous for their fish dishes and the use of fresh vegetables, olives and olive oil. Today we are visiting the “Med” for some Tilapia Provençal – adapted to locally available fish.

This recipe works well with Filet of Sole or Swai. It can stand up to meatier fish like halibut and cod but will take longer to cook. You want it to be fully cooked, but easily flaked with a fork. Served with brown rice, quinoa, or a baked potato and you have a whole meal that’s easy, healthy and delicious!

Tilapia Provençal

  • 1 tsp. Extra Virgin Olive Oil
  • 2 4-6 oz. portions Tilapia filets
  • 1 small onion, sliced
  • 1/3 cup each, red, yellow, orange bell peppers, thinly sliced
  • salt & pepper to taste
  • 4 oz. canned diced tomatoes, drained
  • 4-6 Kalamata olives, halved

Rinse the filets and pat dry. Sautee the onions and peppers in olive oil, about 3 minutes until they are crisp tender. Remove to plate.

Add the tilapia, and reduce the heat to low. Add salt & pepper to taste. Cook just until the bottom begins to brown, turn gently using a spatula to prevent filets from breaking. Add the tomatoes, olives and cooked vegetable until heated though.

Fish is done when it is a milky white color and just flakes. It is delicate so watch that it doesn’t burn.

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