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tilapia provencal

(1 rating)
spatdi avatar
Recipe by
Susan Din
@spatdi
Houston, TX

A one pan meal that's not only delicious but low in calories! I serve this over quinoa to soak up the juices.

(1 rating)
yield 4 -6
prep time 15 Min
cook time 30 Min
method Stove Top

Ingredients For tilapia provencal

  • 4-6
    tilapia fillets
  • 2 tsp
    olive oil (i use misto to spray)
  • 1/2 c
    onion, diced
  • 2 lg
    garlic cloves, minced or grated on a microplane
  • 2-3 md
    ripe tomatoes, diced
  • 1/4 c
    white wine
  • 1 c
    chicken broth
  • 1/4-1/2 c
    green olives (optional)
  • 1 lg
    zucchini cut in half circle slices 1/4" thick
  • 3-4 sprig
    fresh thyme
  • salt and pepper to taste
  • 1 lg
    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.
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