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.


★★★★★ 1 vote

15 Min
30 Min
Stove Top


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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)

How to Make Tilapia Provencal


  • 1Heat 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.
  • 2Add 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.
  • 3Nestle 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.

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About Tilapia Provencal

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

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