Looking for a healthy, quick, keep it simple answer to that timeless what`s for dinner question? I`ve got the answer in the form of Cajun Spiced Tilapia with Stewed Tomatoes & Peppers! Tender, flaky Tilapia fillets are dusted with my mildly spicy Blackened Seasoning (or whatever spice blend you like), oven baked & then topped with a super flavorful mix of quickly stewed tomatoes, peppers, onions, garlic, white wine & thyme. There`s a sweetness to the tomato compote that balances the slight heat of the fish resulting in near perfection. This is a total restaurant quality entrée that`s sure to please even the pickiest. Added bonuses, this dish comes together in under 30 minutes making it a great choice for any busy weeknight, is low fat, low calorie & low carb as well as gluten & dairy free. Come on, what more do you want! Oh & one more thing, totally easy on the budget as well as a super sustainable seafood selection. Ok, I guess that`s two things so shoot me.
Let`s get started so we can get dinner on the table. Here`s what you`ll need for your Cajun Spiced Tilapia with Stewed Tomatoes & Peppers:
Tilapia Fillets- 4 6-8oz portions
Blackened Seasoning– 1 Tablespoon
Tomato- 2 cups chopped
Onion- 1/2 cup diced
Green Bell Pepper- 1/2 cup sliced (about 1 medium size pepper)
Garlic- 2 cloves minced
Thyme- a few sprigs
White Wine- 1/2 cup
Olive OilA quick look at the stars of this super easy, super good dish.Start with the mise en place. Chop your tomato, slice the pepper, dice the onion & mince the garlic. I always find it`s easier & more organized to have all or at least most of the prep work done to start, especially when your talking a recipe that is quick to prepare.Preheat your oven to 400 degrees. Line a baking sheet with foil & grease lightly or give a quick hit of cooking spray. While I could saute my fish fish I prefer to bake it in this circumstance. It`s just easier in every way. I don`t have to worry about multiple batches & having to keep everything warm after it`s cooked. Clean up is also a snap with the foil. Give your fish a good dusting of the Blackened Seasoning or spice mix. Put it in the oven & bake 10-12 minutes.Heat a splash of olive oil in a large skillet over medium high heat. Add the onion & cook for a couple of minutes stirring occasionally. Add the garlic & cook a minute longer.Add the tomatoes, bell pepper, wine, thyme & a bit of S & P to the pan. Stir & cover for 2-3 minutes. The tomatoes are going to soften & release quite a bit of liquid. Remove the lid, stir & cook for 2-3 minutes longer until most of the wine & juice has evaporated. That`s all there is to it. We`re ready to serve.Take the Tilapia out of the oven & plate. Spoon the tomato mixture over the top & garnish with a little more thyme if desired. It`s pretty right?
Enjoy your Cajun Spiced Tilapia with Stewed Tomato`s & Peppers!