Lemon Garlic Tilapia & Tomato Skillet

Name: Lemon Garlic Tilapia & Tomato Skillet
Prep time: 10 min
Cook time: 15 min
Total time: 25 min
Yield: 6 servings
Cuisine: Mediterranean
Ingredients: 2 tablespoon olive oil; 1 yellow bell pepper (large, thinly sliced); 1 red bell pepper (large, thinly sliced); 1 yellow onion (small, thinly sliced); 4 clove garlic (minced); 1 can diced tomato (undrained); 0.5 cup vegetable broth; 1 teaspoon dried oregano; 0.5 teaspoon dried basil; 1.5 pound tilapia fillet; 0.25 cup lemon juice; 1.5 teaspoon salt; 0.5 teaspoon black pepper (freshly ground); 1.5 cup white rice (cooked)

Flaky tilapia fillets cooked in a vibrant lemon-garlic and tomato sauce with bell peppers, all in one skillet for easy cleanup. A quick and healthy weeknight meal.

Prep: 10 min
Cook: 15 min
Total: 25 min
Servings: 6
Cuisine: Mediterranean
Difficulty: Easy
Cost: $3.37/serving

Dietary

Gluten-Free
Dairy-Free
Nut-Free
Soy-Free
Egg-Free
Pescatarian
High-Protein
Low-Sugar

Ingredients

2 tablespoon olive oil
1 yellow bell pepper (large, thinly sliced)
1 red bell pepper (large, thinly sliced)
1 yellow onion (small, thinly sliced)
4 clove garlic (minced)
1 can diced tomato (undrained)
0.5 cup vegetable broth
1 teaspoon dried oregano
0.5 teaspoon dried basil
1.5 pound tilapia fillet
0.25 cup lemon juice
1.5 teaspoon salt
0.5 teaspoon black pepper (freshly ground)
1.5 cup white rice (cooked)

Instructions

Heat 2 tablespoons of olive oil in a large skillet over medium-high heat. Add 1 thinly sliced yellow bell pepper, 1 thinly sliced red bell pepper, and 1 thinly sliced yellow onion. Cook for 5-7 minutes, until softened. Add 4 minced garlic cloves, 1 can of undrained diced tomatoes, 1/2 cup of vegetable broth, 1 teaspoon of dried oregano, and 1/2 teaspoon of dried basil. Bring to a simmer.
Season the 1 1/2 pounds of tilapia fillets with salt and black pepper. Gently place the fillets into the simmering sauce. Cover the skillet and cook for 5-7 minutes, or until the fish is opaque and flakes easily with a fork.
Stir in 1/4 cup of fresh lemon juice. Taste and adjust seasoning as needed. Serve immediately over 1 1/2 cups of cooked white rice.
To puree, flake the tender fish into the sauce or remove it. Use an immersion blender or a regular blender (carefully, in batches) to smooth out the sauce and vegetables. Serve the pureed sauce over rice, with or without the flaked fish.

Notes

Leftovers can be stored in an airtight container for up to 2 days, though fresh fish is always best. Flaking the fish into the sauce before reheating can improve texture.

Nutrition (per serving)

Calories: 280
Protein: 30 g
Carbohydrates: 22 g
Fat: 8 g
Fiber: 4 g
Sodium: 380 mg
Saturated Fat: 1 g
Sugar: 5 g
Cholesterol: 60 mg