Easy Tilapia with Wine and Tomatoes

May 08, 2023May 8, 20230 14

Delicious Easy Tilapia with Wine and Tomatoes recipe for a healthy dinner

by The Chefin Seafood

Prep

10 min

Cook

20 min

Ready In

30 min

Level

Easy

Rating

Ingredients

Nutrision Information

Servings Per Recipe

Calories

314

Sugar

Fat

16g

This easy Tilapia with Wine and Tomatoes recipe is perfect for a busy weeknight dinner. The tilapia fillets are cooked in a tomato and wine sauce that is flavored with garlic and basil. The fish is baked to perfection in the oven and is ready to serve in under 30 minutes. Tilapia is a popular freshwater fish that is easy to cook and is a great source of lean protein. It has a mild flavor that works well in a variety of dishes and is often used in healthy recipes. Pair this dish with some roasted vegetables or a light salad to make it a complete meal that is packed with healthy nutrients.

Instructions

1.	Preheat oven to 375°F (190°C).
2.	Season both sides of the tilapia with salt and pepper.
3.	In a large skillet, melt butter over medium heat and add garlic. Cook for 1 minute, stirring frequently.
4.	Add the basil, tomato, and white wine to the skillet. Cook over medium heat until the tomato softens and the wine reduces by about one-third.
5.	Place the tilapia fillets in the skillet and spoon the sauce over them.
6.	Bake in the preheated oven for 15-20 minutes, until the fish is cooked through and flakes easily with a fork.

PROS

This dish is easy and has a short cooking time.
It is healthy and packed with flavors of garlic, basil, tomatoes, and wine.

The tilapia is a low-mercury, low-calorie, and high-protein option that makes it a great choice for a healthy diet.

CONS

This dish may not be suitable for people who are allergic to fish.

Tilapia has a mild flavor and is not as flavorful as other fish varieties.

Some people may be concerned about the environmental impact of farming tilapia.

HEALTH & BENEFITS

Tilapia is a lean source of protein that has very low levels of mercury, making it a healthy option for individuals who are looking for a low-calorie, low-fat source of nutrients.
Tomatoes are a good source of vitamins C, K, and A, and contain antioxidants that may help prevent cancer, reduce heart disease risk, and lower inflammation in the body.
Garlic is a strong anti-inflammatory and helps to boost the immune system.

	4 fillets tilapia
	salt and pepper to taste
	4 tablespoons butter
	3 cloves garlic , pressed
	4 fresh basil leaves , chopped
	1 large tomato , chopped
	1 cup white wine