Best 4 Tilapia With Tomatoes Black Olives And Corn Recipes
Tilapia with Tomatoes, Black Olives, and Corn is a vibrant and flavorful dish that combines the delicate taste of tilapia with a medley of fresh and tangy ingredients. The recipe utilizes simple cooking techniques to create a healthy and satisfying meal that is perfect for busy weeknights or casual gatherings. Alongside the main recipe, this article also offers variations and additional recipes to cater to different preferences and dietary restrictions. Discover how to make a spicy version with the addition of chili peppers, or explore a vegan alternative that substitutes tilapia with tofu. With step-by-step instructions and helpful tips, this comprehensive guide ensures a delicious and enjoyable cooking experience.
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BAKED TILAPIA WITH TOMATOES & OLIVES
Make and share this Baked Tilapia With Tomatoes & Olives recipe from Food.com.
Provided by Phil Franco
Categories European
Time 35m
Yield 6 serving(s)
Number Of Ingredients 10
Steps:
- Preheat the oven to 400 degrees.
- Lightly oil a shallow baking dish large enough to hold the fillets in one layer.
- In a bowl stir together the oil, the thyme, the tomatoes, the olives, the red pepper flakes, the garlic, the onion, and the lime juice.
- In the prepared baking dish arrange the fillets, skin sides down, season them with salt, and spoon the tomato mixture over them.
- Bake the fish, uncovered, in the middle of the oven 15 to 20 minutes, or until it just flakes.
Nutrition Facts : Calories 235.1, Fat 13, SaturatedFat 2.2, Cholesterol 62.5, Sodium 328.3, Carbohydrate 4.8, Fiber 1.5, Sugar 2.3, Protein 26.1
TILAPIA WITH CORN SALSA
My family loves fish, and this super fast dish is very popular at my house. Though it tastes as if it takes a long time, it cooks in minutes under the broiler. We like it garnished with lemon wedges and served with couscous on the side. -Brenda Coffey, Singer Island, Florida
Provided by Taste of Home
Categories Dinner
Time 10m
Yield 4 servings.
Number Of Ingredients 9
Steps:
- Drizzle both sides of fillets with oil; sprinkle with salt and pepper. , Broil 4-6 in. from the heat until fish flakes easily with a fork, 5-7 minutes. Meanwhile, in a small bowl, combine the remaining ingredients. Serve with the fish.
Nutrition Facts : Calories 354 calories, Fat 10g fat (2g saturated fat), Cholesterol 83mg cholesterol, Sodium 934mg sodium, Carbohydrate 25g carbohydrate (7g sugars, Fiber 6g fiber), Protein 38g protein.
EASY TILAPIA WITH WINE AND TOMATOES
This is a super quick, super easy recipe that is sure to please. Tilapia fillets are easy to cook on the grill in a foil bag.
Provided by chowsito
Categories World Cuisine Recipes European Italian
Time 25m
Yield 4
Number Of Ingredients 7
Steps:
- Preheat a grill for medium-high heat.
- Place the tilapia fillets side by side on a large piece of aluminum foil. Season each one with salt and pepper. Place one tablespoon of butter on top of each piece of fish, and sprinkle garlic, basil and tomato. Pour the wine over everything. Fold foil up around fish, and seal into a packet. Place packet on a cookie sheet for ease in transportation to and from the grill.
- Place foil packet on the preheated grill, and cook for 15 minutes, or until fish flakes easily with a fork. Open the packet carefully so as not to get burned from the steam, and serve.
Nutrition Facts : Calories 276.7 calories, Carbohydrate 4.2 g, Cholesterol 72 mg, Fat 13.1 g, Fiber 0.6 g, Protein 23.7 g, SaturatedFat 7.6 g, Sodium 159.3 mg, Sugar 1.8 g
GRILLED TILAPIA WITH TOMATO-OLIVE TAPENADE
Steps:
- Preheat oven to 375 degrees F (190 degrees C).
- Place tilapia fillets on a baking sheet and brush with olive oil.
- Bake tilapia in the preheated oven until opaque and easily flaked with a fork, 10 to 15 minutes.
- Combine chopped tomatoes, olives, onion, and capers in a small saucepan. Cook over medium-high heat, stirring occasionally, until tomatoes begin to break down and tapenade flavors are combined, 5 to 10 minutes. Spoon tapenade over baked fillets.
Nutrition Facts : Calories 216.2 calories, Carbohydrate 1.7 g, Cholesterol 61.6 mg, Fat 6.9 g, Fiber 0.4 g, Protein 34.8 g, SaturatedFat 1.1 g, Sodium 254.9 mg, Sugar 0.7 g
Tips:
- Choose your Tilapia Wisely: Opt for fresh or frozen tilapia fillets that are firm and have a mild, slightly sweet aroma. Avoid fillets with any signs of discoloration or off odors.
- Season & Marinade: Before cooking, season the tilapia fillets with a blend of herbs, spices, and seasonings of your choice. A simple combination of salt, pepper, garlic powder, and paprika works well. You can also marinate the fillets in a mixture of olive oil, lemon juice, and fresh herbs for added flavor. Marinating for at least 30 minutes tenderizes the fish and infuses it with delicious flavors.
- Cooking Methods: This recipe offers three versatile cooking methods for tilapia: baking, pan-frying, and grilling. Each method yields slightly different results, so choose the one that best suits your preferences and equipment. Baking provides a moist and evenly cooked fish, pan-frying creates a crispy exterior with a tender interior, and grilling imparts a smoky, charred flavor.
- Sauce & Toppings: The accompanying sauce made with tomatoes, black olives, and corn adds a vibrant and flavorful dimension to the tilapia. Feel free to customize the sauce by adjusting the proportions of each ingredient or adding additional herbs and spices. You can also top the cooked tilapia with a variety of garnishes such as chopped fresh herbs, grated Parmesan cheese, or a squeeze of lemon juice.
- Sides & Accompaniments: Tilapia pairs well with a range of sides and accompaniments. Steamed or roasted vegetables, grilled zucchini, quinoa, and rice are all excellent options. You can also serve the tilapia with a simple green salad or a tangy coleslaw.
Conclusion:
This versatile tilapia recipe provides an easy and delicious way to enjoy this mild-flavored fish. With three cooking methods to choose from and a flavorful tomato, black olive, and corn sauce, this dish is sure to become a weeknight favorite. Whether you're a seasoned cook or just starting out, this recipe is a great starting point for exploring the culinary possibilities of tilapia. So, gather your ingredients, fire up the oven, skillet, or grill, and prepare to indulge in a delightful and nutritious tilapia meal.
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