• 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
  1. Season fish with salt and pepper. Heat a large nonstick skillet over medium
  2. high heat. Add 1 tablespoons extra-virgin olive oil. When pan is nice and hot,
  3. add fish to pan and cook 2 minutes on each side, carefully transfer to a plate
  4. with a spatula and loosely cover with foil.
  5. Add the other tablespoon of extra-virgin olive oil,then add garlic, onions,
  6. and red bell peppers. Season with salt and pepper. Saute 5 minutes, stirring
  7. frequently. Add tomato sauce and cook 1 minute more. Add the wine and scrape the
  8. bottom of the pan to bring up drippings (use a wooden spoon). Slide fish back
  9. into pan. Cover and reduce heat to simmer. Cook 5 minutes. Sprinkle with
  10. parsley.