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Delicious Tilapia Dish

I don’t know how to call this recipe… I just put a bunch of ingredients that I know just work well! and it turned out pretty amazing… So… Here it is … (let me find a name)

Tomato & Herbs Tilapia


Yield: 4 servings

Calories per serving: About 200


  • 1 tbsp. olive oil
  • 1/2 white onion
  • 1/2 green bell pepper (finely chopped)
  • 2 cloves of garlic (finely chopped) -always use fresh-
  • 1 1/2 cup crushed tomatoes
  • 3/4 cup 99% Fat Free Chicken Stock
  • 1 tsp. chicken bouillion (granules)
  • 1 1/2 lbs. tilapia (2 good sized filets cut in halves vertically -right in the mark where the bone used to be-)
  • 1 tbsp. fresh oregano leaves
  • 1/3 cup chopped fresh parsley
  • salt and pepper to taste (I use Kosher salt and freshly ground black pepper)


  1. In a big non-stick skillet heat the tablespoon of oil (medium heat). Once it’s warmed up add the chopped onion and green bell pepper, stir until onions are translucent and tender (about 5 minutes), add chopped garlic, stir and cook for about 1 minute making sure the garlic doesn’t brown.
  2. Add the crushed tomato, season with salt and pepper to taste (be very conservative with the salt because the chicken bouillion is salty too), stir and cook for about 1 minute.
  3. Add chicken stock and chicken bouillion, bring to a boil.
  4. Once it’s boiling reduce temperature to low, cover and let it simmer for about 8 minutes.
  5. Add the fish filets and cover with the sauce by spoonfuls, carefully flip the filets right away and spoon more sauce on top, sprinkle it all with the fresh chopped oregano and parsley, stir the sauce a little, cover and cook for about 8 minutes or until fish looks opaque and starts to flake but still moist. Taste and adjust seasoning Turn off heat, cover and let it sit for 2 more minutes.

Enjoy!!! (I served it with a small portion of brown rice and it would go great with a big side salad too!) – Sorry, I should’ve taken a better picture and how it looks when served but I wasn’t really thinking about posting it then. šŸ™‚ Trust me, it is delicious!

The Thin Lady Inside


3 thoughts on “Delicious Tilapia Dish

  1. Once again I am so happy you shared your recipe! I wish I could cook well enough to just throw things together and know they will taste good. It certainly seems easy, so I’ll be giving it a try!

  2. I love tilapia. But I’m okay just eating it cooked with the barest hint of olive oil so it doesn’t stick to the pan. Maybe a little garlic and pepper or a splash of lemon. Though your recipe does look pretty delish!

    It’s great to cook when you’re in a hurry since it cooks sooo dang fast!

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