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Tilapia Fillets in a Caponata-Style Sauce

0
Points®
Total Time
40 min
Prep
5 min
Cook
35 min
Serves
4
Difficulty
Easy
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.

Ingredients

Cooking spray

1 spray(s)

Red onion

1 small, chopped

Eggplant

1 small, peeled and diced

Capers

1 Tbsp, drained and chopped

Jarred minced garlic

1 tsp

No salt added canned diced tomatoes

14 oz

Dried oregano

1 tsp

Dried basil

1 tsp

Table salt

¼ tsp

Uncooked tilapia fillet

24 oz, (four, 6 oz filets)

Instructions

  1. 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. 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. 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. 4. Slip fillets into the sauce. Cover and continue cooking until fish is firm and opaque, about 10 minutes. Serve in bowls.
  5. Serving size: 1 fillet and 1 cup sauce with vegetables.

Notes

Surprisingly easy for a dish so complex, this hearty meal would be welcome on one of those few chilly nights left in April. It calls to spring with its light, bright flavors yet still offers comfort fare with little fuss. Serve with mashed potatoes or cooked, whole wheat pasta, if desired.

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