Healthy Recipes

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Recipe: Baked Tilapia with Tomato Caper Sauce

The mild taste of the Tilapia in this entree is complemented by the tangy hints of garlic, olives, capers and onions in the zesty Tomato Caper Sauce.


Tilapia originated from Africa and the Mediterranean. The mild taste of the Tilapia in this entree is complemented by the tangy hints of garlic, olives, capers and onions in the zesty Tomato Caper Sauce. This delicious dish is also packed full of essential omega-3 fatty acids to give you that extra energy boost.

Makes 4 servings


For the Tomato Caper Sauce:

2 tablespoons olive oil
1 medium onion, finely chopped
1 tablespoon green chopped Spanish olives
1 garlic clove, thinly sliced
1 (14 1/2-oz) can diced tomatoes including juice
1/4 cup dry white wine
2 tablespoons capers, rinsed and drained
1/4 teaspoon salt
1/8 teaspoon black pepper

For the Tilapia:

Olive oil
1/4 teaspoon of smoked Paprika
1/4 teaspoon salt
1/8 teaspoon black pepper
4 (6 oz.) pieces skinless Tilapia
2 tablespoons dry white wine


Preheat oven to 350°F.

To make the sauce:

1. Heat the oil in a 12-inch heavy skillet over moderately high heat until hot, but not smoking, then sauté the finely chopped onion and stir until golden, for about 8 minutes.
2. Add garlic and sauté, stirring, for about 30 seconds.
3. Add tomatoes and wine and simmer briskly until liquid is reduced by one third, for about 5 minutes.
4. Stir in capers, olives, salt, and pepper, and continue cooking for 5 minutes until sauce is slightly thick or until it coats the back of a spoon.

To prepare the Tilapia:

1. Mix together the paprika, salt, and pepper with a fork until combined.
2. Season Tilapia with salt and pepper mixture, then heat oil in a skillet and sear the Tilapia skin side up for 2 minutes.
3. Remove from the pan and place in a baking tray and drizzle the wine onto the Tilapia and bake at 350'F for 8 minutes.

Serve with Your Choice of Vegetables

BistroMD's chef's choice would be a blend of:
2 oz. of flat beans
2 oz. of yellow sweet peppers, 1/2" dice
2 oz. of zucchini, 1/2" dice
2 oz. of carrots, 1/2" dice
2 oz. of fresh spinach
1 teaspoon of olive oil
1 garlic glove, chopped fine
1 teaspoon of fresh chopped cilantro

Heat oil in a skillet, add garlic and sauté for 2 minutes then add the vegetable (except the spinach) and sauté for 5 minutes then add the spinach and cook for 1 minute and fold in the fresh cilantro.

Written By Sydney Lappe, MS, RDN. Published on September 11, 2013. Updated on December 27, 2019.


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