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Baked-Tilapia-Provencal

Baked Tilapia Provençal

Yum


8 Comments
capers, olives, tilapia, tomato, veggies

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I now make this with barramundi which is a much better environmentally-sustainable alternative to tilapia and is just as delicious! You can often find it in the freezer section at the health food store. Just defrost it and proceed with the recipe that follows.

This is a very tasty way to bake tilapia with a southern French flavor. All the ingredients for this quick and easy dish are mixed right in the baking pan so it literally entails one dish to clean. How delicious is that! Because I have become much more aware of sustainability and environmental impact issues since I created this recipe ions ago, I would recommend checking the best tilapia recommendations from the Seafood Watch program (click here) or better yet, use arctic char instead for this recipe. In fact, Seafood watch calls arctic char a “sustainable seafood superstar” ( I love these guys!!).

Baked-Tilapia-Provencal

 

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5 from 3 votes

Table of Contents

  • Baked Tilapia Provençal
    • Ingredients
    • Instructions
    • Nutrition

Baked Tilapia Provençal

I now make this with barramundi which is a much better environmentally-sustainable alternative to tilapia and is just as delicious! You can often find it in the freezer section at the health food store. Just defrost it and proceed with the recipe that follows.
Course Sea Food, Side Dish
Cuisine French
Keyword baked tilapia olive oil, baked tilapia with tomatoes, seafood provencal, southern tilapia recipes, tilapia french, tilapia in french, tilapia provencal, tilapia with capers and tomatoes, tilapia with tomatoes and capers
Prep Time 10 minutes
Cook Time 40 minutes
Total Time 50 minutes
Servings 4
Calories 220kcal
Author Catherine Katz

Ingredients

  • 4 tilapia filets about 1 ½ lbs, cut in half length wise
  • 1 15 oz can diced tomatoes with their own juice (no added salt or sugar)
  • 2 Tbsp tomato paste + 2 Tbsp water
  • ½ cup whole calamata olives pitted
  • 2 Tbsp capers drained
  • 2 Tbsp sundried tomatoes julienned packed in oil, drained well of oil but not rinsed
  • 1 Tbsp olive oil extra virgin
  • 4 cloves garlic peeled and thickly sliced
  • fresh ground pepper

Instructions

  • Preheat oven 375º F
  • Rinse and pat dry the tilapia. Lightly salt both sides (no more than ¼ tsp in all)
  • Place all the ingredients except the fish, in a baking pan, stir to blend.
  • Add tilapia to the baking pan and spoon some of the sauce on top.
  • Bake for 30 minutes, basting once or twice.

Nutrition

Calories: 220kcal | Carbohydrates: 22g | Protein: 15g | Fat: 8g | Saturated Fat: 2g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 4g | Sodium: 520mg | Fiber: 5g

 

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Comments

  1. Rochelle says

    at

    5 stars
    I made this tonight; it was easy and delicious! I added artichokes and a bit of creole seasoning, and I served it over rice. Next time, I may try it with tuna or chicken (my husband and son are not big fish eaters). I would even enjoy the sauce over rice, without any meat in it. Thanks!

    Reply
    • Catherine Katz says

      at

      WOW Rochelle, you are cooking up a storm!! Good for you! I love it!:) What kind of rice did you use? I love using brown or black rice, or other wholegrains like farro, quinoa or bulgur wheat. I will be posting exact cooking instructions for all in a new section entitled Cuisinicity basics!

      Reply
  2. Linda says

    at

    Had this tonight. Included asparagus, which I sauted in olive oil and a dash of balsamic. Hubby had penne pasta with his. Fish stayed so moist! Thanks for another great recipe.

    Reply
  3. Marilyn says

    at

    5 stars
    I prepared this for lunch today, and as expected, it was easy to prepare, quick to bake, and delicious! I bet it would be great over a chicken breast, too.

    Reply
    • Catherine Katz says

      at

      Marilyn, thank you! I am so happy to hear it! I agree, I bet it would be delicious with chicken too!

      Reply
  4. Catherine Katz says

    at

    What a winning combination! Wow right back at you!!

    Reply
  5. Greg says

    at

    5 stars
    Wow, this is good and quick – I served it with some sauteed swiss chard from the garden. I’ll be making this again!

    Reply

Trackbacks

  1. To the Fish Market! - Cuisinicity says:
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    […] Baked Tilapia Provençal: This is a very tasty way to bake tilapia with a southern French flavor. All the ingredients for this quick and easy dish are mixed right in the baking pan so it literally entails one dish to clean. How delicious is that! […]

    Reply

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