Cajun Spiced Tilapia with Stewed Tomatoes & Peppers

10 May
Cajun Spiced Tilapia with Stewed Tomatoes & Peppers

Cajun Spiced Tilapia with Stewed Tomatoes & Peppers

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:
Serves 4
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 OilCajun Spiced Fish1A quick look at the stars of this super easy, super good dish.Cajun Spiced Fish2Start 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.Cajun Spiced Fish3Preheat 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.Eggplant Soup5Heat 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.Cajun Spiced Fish5Add 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.Cajun Spiced Fish6Take 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?Cajun Spiced Fish9

Cajun Spiced Tilapia with Stewed Tomatoes & Peppers

Cajun Spiced Tilapia with Stewed Tomatoes & Peppers

Enjoy your Cajun Spiced Tilapia with Stewed Tomato`s & Peppers!

Cajun Spiced Tilapia with Stewed Tomatoes & Peppers

Cajun Spiced Tilapia with Stewed Tomatoes & Peppers

Cajun Spiced Tilapia with Stewed Tomato`s & Peppers

Ingredients

  • Serves 4
  • 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 Oil
  • S & P

Instructions

  1. 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.
  2. Preheat your oven to 400 degrees.
  3. Line a baking sheet with foil & grease lightly or give a quick hit of cooking spray.
  4. Give your fish a good dusting of the Blackened Seasoning or spice mix. Put it in the oven & bake 10-12 minutes.
  5. 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.
  6. 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.
  7. Remove the lid, stir & cook for 2-3 minutes longer until most of the wine & juice has evaporated.
  8. Take the Tilapia out of the oven & plate. Spoon the tomato mixture over the top & garnish with a little more thyme if desired.
  9. Enjoy!!
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