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. 🙂

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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.

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.

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.

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!

How To Make One Skillet Tilapia Caponata

5 from 4 votes

One Skillet Tilapia Caponata

By: Neli Howard

CaloriesCals: 206

Protein:Protein: 24.8

Carbs:Carbs: 18.9

Fat:Fat: 4.8

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

Prep Time: 10 minutes minutes

Cook Time: 30 minutes minutes

Total Time: 40 minutes minutes

Servings: 4

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Ingredients 

USMetric

 

0.5x1x2x3x

• ▢ 3 extra virgin 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 Tablespoon capers, drained
• ▢ ½ cup black pitted olives, sliced in half
• ▢ 1 15 oz. can of organic tomato puree (or homemade tomato puree)
• ▢ 1 Tablespoon of tomato paste
• ▢ 1 -2 Tablespoon of coconut sugar, or honey/maple syrup
• ▢ 3 Tablespoon balsamic vinegar
• ▢ ½ teaspoon of red pepper flakes, optional
• ▢ salt and pepper, to taste
• ▢ 4 Tilapia fillets, or your favorite white fish
• ▢ freshly squeezed lemon juice
• ▢ chopped basil

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Instructions 

• 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.
• 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.
• 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!

Nutrition

Serving: 295g | Calories: 206kcal | Carbohydrates: 18.9g | Protein: 24.8g | Fat: 4.8g | Saturated Fat: 1.3g | Polyunsaturated Fat: 3.5g | Cholesterol: 50mg | Sodium: 642mg | Fiber: 3.7g | Sugar: 11.6g

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