More Great Recipes: Fish | High Protein | Low Carb


User Avatar
Member since 2007

Serves | Prep Time | Cook Time


4 (6-ounce) Tilapia fish fillets
Coarse salt and pepper
2 tablespoons extra-virgin olive oil
3 cloves garlic, chopped
1 medium yellow onion, sliced
1 red bell pepper, seeded and sliced into 1/2 inch strips
1/2 cup tomato sauce
1/2 cup white wine* (OK to sub chicken broth)
1/4 cup chopped flat-leaf parsley, a couple of handfuls, chopped

Season fish with salt and pepper. Heat a large nonstick skillet over medium

high heat. Add 1 tablespoons extra-virgin olive oil. When pan is nice and hot,

add fish to pan and cook 2 minutes on each side, carefully transfer to a plate

with a spatula and loosely cover with foil.

Add the other tablespoon of extra-virgin olive oil,then add garlic, onions,

and red bell peppers. Season with salt and pepper. Saute 5 minutes, stirring

frequently. Add tomato sauce and cook 1 minute more. Add the wine and scrape the

bottom of the pan to bring up drippings (use a wooden spoon). Slide fish back

into pan. Cover and reduce heat to simmer. Cook 5 minutes. Sprinkle with


Pairs Well With


'CHEF' the Film Cookbook: Recipes from El Jefe
By CHEF the Film

6 Recipes

Disney's Tinker Bell "Secret of the Wings Cookbook"
By BakeSpace Fairies

6 Recipes

A dash of local for every season
By slyasafox15

22 Recipes

Hot Chocolate Cinnamon Rolls with Marshmallow Glaze
Hot Chocolate Cinnamon Rolls with Marshmallow Glaze
Mixed Berry Tart
Mixed Berry Tart
Torta Cubana
Torta Cubana