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


  • 4-6
    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


  1. 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.
  2. 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.
  3. 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.

Printable Recipe Card

About Tilapia Provencal

Course/Dish: Fish Other Main Dishes
Main Ingredient: Fish
Regional Style: French
Other Tags: Quick & Easy For Kids

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