Broiled Tilapia with Tomato Caper Sauce

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Broiled tilapia topped 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.

4.67 from 3 votes
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Broiled Tilapia with Tomato Caper Sauce

Yield: 4 servings
COURSE: Dinner
CUISINE: American


  • 2 tbsp extra virgin olive oil
  • 4 6 oz tilapia filets
  • 2 garlic cloves, crushed
  • 2 shallots, minced
  • 2 to matoes, 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.


** 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.


Calories: 256.5kcal, Carbohydrates: 1.7g, Protein: 37.4g, Fat: 10.5g, Fiber: 0.2g
Blue Smart Points: 4
Green Smart Points: 3
Purple Smart Points: 3
Points +: 6
Keywords: Gluten Free, low carb