Tilapia Provencal

Susan Din


A one pan meal that's not only delicious but low in calories! I serve this over quinoa to soak up the juices.

pinch tips: How to Perfectly Cook Fish in a Pan




15 Min


30 Min


Stove Top


tilapia fillets
2 tsp
olive oil (i use misto to spray)
1/2 c
onion, diced
2 large
garlic cloves, minced or grated on a microplane
2-3 medium
ripe tomatoes, diced
1/4 c
white wine
1 c
chicken broth
1/4-1/2 c
green olives (optional)
1 large
zucchini cut in half circle slices 1/4" thick
3-4 sprig(s)
fresh thyme
salt and pepper to taste
1 large
jalapeno pepper diced (optional)

Directions Step-By-Step

Heat large dutch oven or pot/pan over medium heat.
Add oil or spray and saute onions for 3-5 minutes until onions begin to turn golden..
Add Garlic and continue to cook for 1 minute.
Add in the chopped tomato, jalapeno, zucchini and green olives.
Cook for 3-5 minutes longer, stirring occaisionally.
Deglaze with the wine, and follow that with the broth, thyme, salt and pepper.
Nestle the fish down into the juices/veggies, cover and cook on medium for 3-5 minutes just until the fish is cooked through. (Don't overcook, or it will fall apart)
I serve this with quinoa that was cooked with garlic and chicken broth. Posting my recipe on JAP next.

About this Recipe

Course/Dish: Fish, Other Main Dishes
Main Ingredient: Fish
Regional Style: French
Other Tags: Quick & Easy, For Kids
Hashtags: #easy, #fast, #light, #onepot