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.

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Broiled Tilapia with Tomato Caper Sauce


  • 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


  1. Brush fish with 1 tbsp olive and season with salt and pepper.
  2. In a medium sauté pan, heat remaining olive oil.
  3. Add garlic and shallots and sauté on medium-low about 4-5 minutes.
  4. Add tomatoes and season with salt and pepper.
  5. Add wine and sauté until wine reduces, about 5 minutes.
  6. Add capers and sauté an additional minute.
  7. Meanwhile, set broiler to low and place fish about 8 inches from the flame.
  8. Broil until fish is cooked through, about 7 minutes.
  9. Place fish on a platter and top with tomato caper sauce.

** 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.

Nutrition Information

Yield: 4 servings, Serving Size:

  • Amount Per Serving:
  • Freestyle Points: 4
  • Points +: 6
  • Calories: 256.5 calories
  • Total Fat: 10.5g
  • Saturated Fat: g
  • Cholesterol: mg
  • Sodium: mg
  • Carbohydrates: 1.7g
  • Fiber: 0.2g
  • Sugar: g
  • Protein: 37.4g
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