Mar 17, 2009

Broiled Tilapia with Tomato Caper Sauce




I try to eat fish twice a week because of the health benefits. This is one of my favorite ways to eat fish. This is a simple dish with only a few ingredients. I recommend always using high quality ingredients to achieve maximum results like extra virgin olive oil, fresh pepper, ripe tomatoes and a good dry wine. These subtle differences can make a dish go from good to great.



Broiled Tilapia with Tomato Caper Sauce
Gina's Weight Watcher Recipes
Servings: 4 servings Calories: 256.5 Old Points: 6 pts Points+: 6 pts
Fat: 10.5 g Carbs: 1.7 g Fiber: 0.2 g Protein: 37.4 g
  • 2 tbsp extra virgin olive oil
  • 4 (6 oz) tilapia filets
  • 2 garlic cloves, crushed
  • 2 shallots, minced
  • 2 tomatoes, chopped
  • 2 tbsp capers
  • 1/4 cup white wine (I use Pinot Grigio)
  • salt and fresh pepper
Brush fish with 1 tbsp olive and season with salt and pepper.

In a medium sauté pan, heat remaining olive oil. Add garlic and shallots and sauté on medium-low about 4-5 minutes. Add tomatoes and season with salt and pepper. Add wine and sauté until wine reduces, about 5 minutes. Add capers and sauté an additional minute.

Meanwhile, set broiler to low and place fish about 8 inches from the flame. Broil until fish is cooked through, about 7 minutes.

Place fish on a platter and top with tomato caper sauce.

Note: The olive oil adds to the flavor of this dish and is an essential healthy oil. If you want to lower the points, you can lightly spray olive oil with a Misto or use Pam. Points per serving would be lowered to 4 points per serving, 197 calories, 3.8 grams of fat.

44 comments :

  1. You don't specify an amount for the capers, yet you say in the instructions "Add capers". Can you explain?

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  2. Thanks for pointing that out, it was 2 tbsp.

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  3. I'm not a big eater of fish, but this looks and sounds delicious!

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  4. I love capers on tilapia. I usually make a lemon garlic tilapia on brown rice with a salad. This wold make a nice change for this tasty fish. thanks.

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  5. I fixed this last night for dinner only since the market was out of tilapia, used mahi-mahi. It was a hit with my husband and I thought it tasted pretty good, too! We had steamed carrots, squash and peppers as an accompaniment for a nice light meal!

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  6. I never used cappers with fish before, but now I will try it for sure because they are my two favorites in the kitchen to work with. Thanks Gina and thanks also for your latest comment!
    Buen fin de semana/good weekend.

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  7. I made this tonight and served it with brown rice. Delicious!!

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    1. I did the same thing tonight, served over brown rice.. it was so good..

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  8. This dish was awesome! Making again for the second time this week!

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  9. This dish was awesome! making it again for the second time this week!

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  10. I made this last night and it was great! I felt like I was a prof. chef!

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  11. I made this tonight and it was fabulous! I didn't have any Tilapia, so I made it with Tuna steaks. Yummy!

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  12. This is a great way to make any fish. Never tried it with tuna steaks, but I'm sure it was good.

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  13. I was just curious, one fish is a serving and it's 6pts? Why so much is it the olive oil?

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  14. I am going to make it tonight. My oven does not have a low broil option; it is either on or off; will it still cook ok? Any tips?

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  15. I think it will be fine, just don't put it too close to the flame, and keep and eye on it.

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  16. It turned out fabulous!! Thanks Gina! My husband was very impressed. I didn't have any issue with the broiler.

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  17. My husband is Muslim and doesn't drink alcohol. I know the alcohol burns off when it's cooked, but I cannot talk him into that ;-) Anyway, we both enjoy your recipes so much. Is there ever a good substitute for wine?

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  18. Chicken broth would work, though the flavor won't be the same. Will still be tasty though.

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  19. I usually ruin fish when I make it (except salmon). this sounds like a can't lose recipe - going to the market now! thx....

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  20. This recipe was so delicious! My boyfriend and I absolutely loved how tasty and refreshing it was!

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  21. we loved this. first time we actually liked tilapia. going to try it with mahi now. I think it will become my new go-to recipe for fish....
    thx.

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  22. This is probably the 15th recipe of yours that I've made over the past month, and, like all the others, it was easy, interesting, flavourful, and tasty. My coworkers have seen all the great things I've brought for lunch, and all asked for your website, which I happily shared! Thanks again, and again, Gina. I'm on WW, and your site makes staying on plan so much more enjoyable.

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  23. That is my goal! Trying to teach the world that eating healthy doesn't mean sacrificing taste.

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  24. Now that Lent is near I will be adding this to my weekly Friday rotation....I am always stuck when it comes to what to make on Friday's so we just end up with Pizza which I dont want anymore.....Going to Costco to buy the frozen portioned Tilapia and Salmon this week...can't go wrong with them they taste great.

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  25. My husband and I are not fans of Tilapia. Can I substitute Cod? The sauce recipe sounds amazing!

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  26. I made this for dinner last night and I thought it was fabulous. I ran into a small hiccup when the fish wasn't cooked through (my fault - I didn't have it totally thawed out before throwing it in the oven I think). I'm trying to introduce more fish into our weekly rotation and this was a good start. Thanks for the recipe!

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  27. Hello Gina,

    Your site is very inspirational, user friendly and the nice photography tops it off!
    I will be visiting it often.

    Greetings from Bruges, Belgium,

    Elisabeth

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  28. My name is Tacarra. Hi Gina I tried this dish tonight and it was wonderful!!! I have taught my family how to cook fish, but I'm always looking for new recipes. This dish was so great! I actually went a step farther and added baby Bella mushrooms in with the sauce. My children are 10 and 6 and they loved it. I will be cooking this quite often now thank you very much. Please let me know if you have any other tilapia recipes. I appreciate it!

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  29. I made this dish last night. Fabulous! It's a keeper.

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  30. Made this again tonight...turned out even better than before. Turns ordinary fish into something amazing!! We just loved it!! Thank you so much for all your incredible recipes. Our lives have been so much more delicious since finding your site! Love, love, love all you do!!

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  31. I have to agree with the comments. Made this tonight with brown rice and it was delicious. Definitely adding it to my recipe rotation : )

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  32. Made this tonight as per instructions but used an un-oaked chardonnay instead of pinot grigio. Still delicious and was so light! My boyfriend and I loved it! Can't wait to try more of your great sounding recipes.

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  33. I am new to this site (mu daughter recommended it). Tonight will be the 3rd recipe from your site. I'm HOOKED!!!!! As a professional caterer, I am always looking for new cooking ideas. Thank you! LindaB

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  34. This was very tasty. Instead of broiling the fish, I cooked it in the sauce for about 5 minutes, and I added some of the capers' vinegar.

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