With a burst of flavor, this one-pot dish is both light and satisfying. Spiced tilapia is lightly pan-fried and covered in a tangy garlic tomato sauce made with spinach, lemon, and optional feta.
1/2cupcrushed tomatoes, tomato sauce, or fresh tomatoes
1/4cupbroth or water
1/4tspcrushed red pepper
salt and pepper to taste
juice of half a lemon
1/2cupcherry tomatoes, cut in half
2cupsfresh spinach, coarsely chopped
1/4cupcrumbled feta (optional)
Instructions
Heat olive oil in a Dutch oven or large skillet on medium heat. Mix together flour, paprika, salt, and pepper in a bowl. Rub the flour mixture into both sides of the tilapia filets to coat thoroughly.
When pan is hot, begin frying tilapia. Cook the first side for 3-4 minutes, or until you can see the fish turning white on the edges.
Flip the tilapia and then add the onion and garlic to the pan. Add a piece of margarine if the pan seems dry. Cook for another 3-4 minutes, or until the onions start to become translucent. Remove the tilapia from the pan and set aside.
Add remaining margarine to the onions and garlic, then mix in the crushed tomatoes. Let simmer for 1 minute, season with salt, pepper, and red pepper flakes. If the tomatoes begin to reduce and bubble, add the water to thin out the sauce to desired consistency.
Return tilapia to the pan and squeeze lemon juice over everything. Add cherry tomatoes and half of feta. Cover and let simmer for 2 minutes, or until tomatoes wilt slightly. Stir and add the spinach. Cover for another minute to let the spinach wilt.
Top with remaining feta and serve with quinoa, rice, pasta, or white beans.
Notes
Calorie count includes crushed tomatoes, water (instead of broth), and feta cheese.
I've also made this recipe with chicken thighs instead of tilapia. Add 100 calories per serving, and add 10 minutes in the initial steps to cook chicken through completely.