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Tilapia with sauce and capers: good, beautiful, economical recipe

Tilapia with sauce and capers: good, beautiful, economical recipe

Tilapia with sauce and capers: good, beautiful, economical recipe

Very tasty and moist tilapia with tomato sauce and capers, easy and economical fish recipe

A combination of roasted fish and tomato sauce, also roasted.

Recipe for 4 people.

Classic (no restrictions), Low carb, Gluten free, Gluten and lactose free, Lactose free

Preparation: 01:00

Intermission: 00:20


1 cutting board(s), 1 colander(s), 1 potato peeler (optional), 2 non-stick baking tray(s), 2 frying pan(es), 2 bowl(s) (1 optional), 1 vertical food mill (optional)




cup = 240 ml, spoon = 15 ml, teaspoon = 10 ml, teaspoon = 5 ml

Ingredients Roasted tomato sauce

– 10 Italian tomatoes, ripe, seedless, cut into quarters

– 2 onions, cut into 8 pieces

– 4 clove(s) of garlic, cut in half

– 1 unit of finger-de-moça pepper, without seeds, cut into 3 parts

– 1/2 carrot(s), cut into thin slices

– sweet paprika to taste ab

– Salt to taste

– pepper to taste THE

– olive oil to taste

– basil to taste (leaves)

– 4 tablespoons of capers

Ingredients Sauteed courgettes

– 6 tablespoons of olive oil

– 4 clove(s) of garlic, minced

– 2 large courgettes, cut into cubes

– Salt to taste

– freshly ground black peppercorns to taste ab

– 4 tablespoons of chopped green onion

Ingredients Baked Fish Fillets

– olive oil to taste

– 4 tilapia fillets (or other fillets of your choice)

– 1/2 teaspoon(s) of sweet paprika ab

– Salt to taste

– pepper to taste THE

Finishing ingredients

– parsley to taste, chopped

– cashew sherry to taste (or peanut sherry)


1. Preheat the oven to 250°C.

2. Separate the recipe ingredients and utensils.

3. Start by placing the cherry tomatoes in the oven to roast (see preparation).

4. Place the capers in a colander and wash them under running water to remove excess salt.

5. Wash and cut the courgettes into cubes. Peel and mince the garlic for the sautéed courgettes.

6. Wash, dry and chop the parsley (finishing) and chives (courgettes). Book on absorbent paper.


Roasted tomatoes (do this step before continuing the preparation):

1. Wash the tomatoes, cut them into 4 parts and remove the seeds.

2. Wash the onion, peel it and cut it into 8 pieces.

3. Wash the garlic cloves, peel them and cut them in half.

4. Wash the pepper, remove the seeds and cut it into 3 parts.

5. Peel the carrot and cut it into thin slices.

6. Place all the vegetables in a non-stick pan and season with paprika, salt and pepper.

7. Drizzle with olive oil and mix well so that the vegetables are completely coated in the dressing.

8. Wash the basil, dry it and sprinkle the leaves over it.

9. Place in the preheated oven at 250°C and cook for 30-40 minutes or until the vegetables are very soft and the edges are lightly browned.

10. Continue pre-preparation.

Braised courgettes:

1. Heat a pan with olive oil, sauté the garlic until golden brown.

2. Add the courgettes and brown them for about 5 minutes, stirring constantly and adding water if necessary.

3. Season with salt and freshly ground pepper, add the chives, turn off the heat and set aside.

Roasted Tomato Sauce:

1. When the tomatoes are soft, remove the pan from the oven.

2. Transfer all the ingredients from the baking tray to a bowl.

3. Mash the vegetables until you obtain a puree, which can be smooth or rustic, depending on your preferences. Do not use a blender or other equipment to avoid turning the sauce orange.

Baked fish fillets:

1. Grease a baking tray with a drizzle of olive oil.

2. Arrange the fish fillets next to each other.

3. In a bowl, mix the sweet paprika, salt and pepper.

4. Spread this seasoning over the fillets.

5. Drizzle with olive oil and cover with aluminum foil.

6. Place in the preheated oven at 200°C and cook for about 10 minutes until the fish is cooked but quite moist.


If you have chosen to prepare an appetizer or dessert, take advantage of the oven time to prepare it.

Roasted Tomato Sauce:

1. Heat some olive oil in a pan and brown the capers for 1 minute.

2. Add the roasted tomato sauce and mix.

3. Check the salt and pepper.

4. Keep on the heat for a few more minutes to blend the flavors.


1. Arrange the courgettes on a serving platter or, if you prefer, divide them onto one side of the plates.

2. Spread half of the roasted tomato sauce on the bottom of another plate or on plates, next to the zucchini.

3. Arrange the fish fillets on top of the sauce, on the plate or on plates.

4. Drizzle the fillets with the remaining sauce, without covering them completely.

5. Sprinkle the chopped parsley and chestnut or peanut sherry over the top.

a) This ingredient(s) may contain traces of gluten due to cross-contamination. Gluten does not cause any harm or discomfort to people who are not sensitive or allergic to lactose and can be consumed in moderation without any harm to health. Consumption by celiac patients, even in small quantities, can cause various reactions. We therefore always recommend reading the labels of this ingredient(s) and other ingredients that may not be marked very carefully and opting for brands that certify that the product does not contain GLUTEN. b) This ingredient(s) may contain traces of lactose due to cross-contamination. Lactose is the sugar present in milk and its derivatives, it does not present any health risk if consumed in moderation by healthy people. People suffering from some kind of sensitivity, allergy or intolerance should be careful and pay attention to the presence in the composition of milk products, such as casein, albumin and milk powder. This is why we always recommend reading the labels of this ingredient(s) and all the others that may not be marked very carefully and opting for brands that certify that they are LACTOSE FREE.

Do you want to make this recipe? Access the shopping list, HERE.

To see this recipe for 2, 6, 8 people, Click here.

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Source: Terra

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