Tilapia Fillets in a Caponata-Style Sauce
- Total Time
Caponata is a traditional sauce of eggplant and aromatics, rarely made with tomatoes. But we’ve used them here since they pair so well with the fish.
cooking spray1 spray(s)
uncooked red onion(s)1 small, chopped
eggplant(s)1 small, peeled and diced
capers1 Tbsp, drained and chopped
minced garlic1 tsp
no salt added diced tomatoes14 oz
dried oregano1 tsp
dried basil1 tsp
table salt¼ tsp
uncooked tilapia fillet(s)24 oz, (four, 6 oz filets)
- 1. Spray a large sauté pan or a high-sided skillet with cooking spray. Set over medium heat, add onion, and cook, stirring often, for 3 minutes, or until softened.
- 2. Add eggplant and continue cooking, stirring often, for 4 minutes, or until eggplant softens at edges. Stir in capers and garlic; cook for a few seconds, until fragrant.
- 3. Stir in tomatoes, oregano, basil and salt. Bring to a full simmer. Cover, reduce heat to low, and simmer slowly for 20 minutes, until slightly reduced.
- 4. Slip fillets into the sauce. Cover and continue cooking until fish is firm and opaque, about 10 minutes. Serve in bowls.
- Serving size: 1 fillet and 1 cup sauce with vegetables.