tilapia provencal
A one pan meal that's not only delicious but low in calories! I serve this over quinoa to soak up the juices.
prep time
15 Min
cook time
30 Min
method
Stove Top
yield
4-6 serving(s)
Ingredients
- 4-6 - tilapia fillets
- 2 teaspoons olive oil (i use misto to spray)
- 1/2 cup onion, diced
- 2 large garlic cloves, minced or grated on a microplane
- 2-3 medium ripe tomatoes, diced
- 1/4 cup white wine
- 1 cup chicken broth
- 1/4-1/2 cup green olives (optional)
- 1 large zucchini cut in half circle slices 1/4" thick
- 3-4 sprigs fresh thyme
- - salt and pepper to taste
- 1 large jalapeno pepper diced (optional)
How To Make tilapia provencal
-
Step 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. -
Step 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.
-
Step 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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