• Main Dishes
  • One Skillet Tilapia Caponata

    With long work days and busy schedules, who really has time to put together a wholesome dinner? On most weeknights, I am happy if I can make dinner if I haven’t made extra during the weekend. On days like these, I like to cook one pot meals which make the cooking process easy with simple ingredients and only 30 minutes.

    This One Skillet Tilapia Caponata will easily become one of your new favorite weeknight meals. It’s not only packed with nourishing vegetables but it’s also bursting with flavor and very delicious. I grew up on the Mediterranean cuisine and it’s still one of my favorites  – it’s light, fresh and very flavorful.

    If I try to describe the eggplant Caponata sauce, I would say that it tastes like it’s made with love and it reminds me of home.

    I gave you the recipe for a great weeknight dinner… now the rest is up to you.  Hope you enjoy it and give it a try! If you do, leave me a comment. 🙂

    MY LATEST RECIPES

    One Skillet Tilapia Caponata

    All you need is one pot for this satisfying, guilt-free meal. Its dressing combines tart balsamic vinegar, rich extra virgin olive oil, garlic and sweet coconut sugar to create a Mediterranean entree that is complex in both flavor and nutrients.
    One Skillet Tilapia Caponata

    What you need

    • 3+ Tbsp olive oil
    • 1 large yellow onion, sliced
    • 1 red bell pepper, chopped
    • 1 large eggplant, cubed
    • 8 oz cherry tomatoes, halved
    • 2 garlic cloves, minced
    • 2 Tbsp of capers, drained
    • ½ cup olives, sliced in half
    • 1 (15 oz.) can of organic tomato puree (or homemade tomato puree)
    • 1 Tbsp of tomato paste
    • 1 -2 Tbsp of coconut sugar (or honey/maple syrup)
    • 3 Tbsp of balsamic vinegar
    • ½ tsp of red pepper flakes (optional)
    • salt and pepper, to taste
    • 4 Tilapia fillets (or your favorite white fish)
    • freshly squeezed lemon juice
    • chopped basil

    Preparation

    In a large skillet heat 1 Tbsp of olive oil over medium high heat. Add the onions, red pepper, eggplant and cherry tomatoes and cook covered with a lid for about 10 – 13 minutes until the vegetables are tender, stirring frequently. Season the vegetable mixture with salt and pepper.

    One Skillet Tilapia Caponata

    Add the garlic, capers, olives, tomato puree, tomato paste, coconut sugar (or honey/maple syrup), balsamic vinegar, salt, pepper and red pepper flakes (optional),  and cook for 2-3 more minute. Check for seasoning and adjust to your own liking.

    One Skillet Tilapia Caponata

    Season fish with lemon juice, salt, and pepper on both sides and place on top of the eggplant caponata in the skillet. Cover with a lid and cook for about 10 minutes over medium high heat.

    The sauce should be thick and have reduced by half.

    Plate the fish on a plate and pour some of the eggplant caponata sauce on top. Sprinkle with fresh basil.

    Enjoy!

    One Skillet Tilapia Caponata

    One Skillet Tilapia Caponata

    How To Make One Skillet Tilapia Caponata

    5 from 3 votes
    One Skillet Tilapia Caponata
    Prep Time
    10 mins
    Cook Time
    30 mins
    Total Time
    40 mins
     

    One Skillet Tilapia Caponata is not only packed with nourishing vegetables but it’s also bursting with flavor and very delicious.

    Course: Main Course
    Cuisine: Mediterranean
    Servings: 4
    Calories: 206 kcal
    Author: Neli @ Delicious Meets Healthy
    Ingredients
    Instructions
    1. In a large skillet heat 1 Tbsp of olive oil over medium high heat. Add the onions, red pepper, eggplant and cherry tomatoes and cook covered with a lid for about 10 - 13 minutes until the vegetables are tender, stirring frequently. Season the vegetable mixture with salt and pepper.
    2. Add the garlic, capers, olives, tomato puree, tomato paste, coconut sugar (or honey/maple syrup), balsamic vinegar, salt, pepper and red pepper flakes (optional), and cook for 2-3 more minute. Check for seasoning and adjust to your own liking.
    3. Season fish with lemon juice, salt, and pepper on both sides and place on top of the eggplant caponata in the skillet. Cover with a lid and cook for about 10 minutes over medium high heat.

    4. The sauce should be thick and have reduced by half.
    5. Plate the fish on a plate and pour some of the eggplant caponata sauce on top. Sprinkle with fresh basil.
    6. Enjoy!
    Nutrition Facts
    One Skillet Tilapia Caponata
    Amount Per Serving (295 g)
    Calories 206 Calories from Fat 43
    % Daily Value*
    Total Fat 4.8g 7%
    Saturated Fat 1.3g 7%
    Polyunsaturated Fat 3.5g
    Cholesterol 50mg 17%
    Sodium 642mg 27%
    Total Carbohydrates 18.9g 6%
    Dietary Fiber 3.7g 15%
    Sugars 11.6g
    Protein 24.8g 50%
    * Percent Daily Values are based on a 2000 calorie diet.

    ♥ FAVORITE THINGS ♥

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    One Skillet Tilapia Caponata is not only packed with nourishing vegetables but it’s also bursting with flavor and very delicious.

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    Comments

    Yummmmmm! This looks fantastic. Love all the flavors in this dish!

      Delicious Meets Healthy

      Thanks Judy!

    Oh! This is lovely, and for me, it definitely reminds me of growing up with my Italian family! What a fabulous dish – adding it to my queue of weeknight recipes!

      Delicious Meets Healthy

      Thank, Patricia! Didn’t know you have an Italian heritage. Italian cuisine is so delicious! Hope you enjoy the recipe!

    Oh my w-o-r-d this looks delicious! Beautiful photos too!

      Delicious Meets Healthy

      Thanks Johlene!

    I love a good one skillet meal! It makes clean up a breeze and the usually come together so quickly!

    What a beautiful and flavorful dish. We eat LOTS of fish — especially since hubby loves to fish. This is a good way to have your fish and your veggies. Thank you for sharing.

    I am definitely saving this one for January! After the whole feast will be great to go back to fish! Your recipe looks so good

    oh caponata! home flavors: one of the best things mankind ever did, can’t wait to try your tilapia version! thanks

    How could this not taste amazing ? Your photos make me want to dive right in , on the to do list in 2016 !

    Kaitlin Ferris

    I made this tonight. It was delicious!!! Definitely saving this recipe. Thank you!

    Instant Pot love

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