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overhead view of a white skillet containing tilapia in a tomato sauce.
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Tilapia Recipe

Tilapia recipe with diced tomatoes and onions is a quick, easy, healthy, and delicious dinner. It’s something the whole family will enjoy! Plus, you can make this dish in just 20 minutes using only one skillet, perfect for a busy weeknight.
Course Main Course
Cuisine Mediterranean
Keyword 3-Ingredient Tilapia Skillet Recipe, tilapia, tilapia fish, tilapia fish recipe, tilapia recipe
Prep Time 5 minutes
Cook Time 15 minutes
Total Time 20 minutes
Servings 3 people
Calories 254kcal

Ingredients

  • 1 tablespoon olive oil extra virgin
  • ½ medium white onion sliced
  • 1 can (500ml) diced tomatoes (with the liquid)
  • 2 fresh tilapia filets
  • Salt and ground black pepper
  • Fresh parsley for garnishing optional
  • Green olives for garnishing optional

Instructions

  • In a large skillet, heat oil over medium-high heat.
  • Add onion to the skillet. Sauté for 5 minutes until tender.
  • Add diced tomatoes, tilapia fillets, salt, and pepper.
  • Cover the skillet and cook for about 7-10 minutes until the tilapia is cooked through.
  • Top with fresh parsley and olives before serving.

Video

Notes

  • If you like easy recipes with fish, seafood and salmon, you will love this list of salmon and shrimp recipes that I made especially for you.
  • If you are using frozen tilapia, make sure to fully thaw the fish before cooking with it.
  • Try to buy filets that are similar in sizing so they cook evenly.
  • Careful not to overcook the fish as it can dry it out.
  • Tilapia is done once it flakes easily at the thickest part of the fillet or reaches an internal temperature of 145°F (63°C).
  • To store: Store in the fridge for up to 4 days in an airtight container. 
  • To reheat: Gently reheat the fish and sauce on the stovetop when ready to enjoy. 
  • To freeze: Always allow the skillet to cool to room temperature before freezing. Freeze the fish and sauce in an airtight freezer-safe container for up to 3 months. Thaw in the fridge overnight before reheating.

Nutrition

Serving: 1/3 | Calories: 254kcal | Carbohydrates: 9g | Protein: 13g | Fat: 7g | Saturated Fat: 1g | Cholesterol: 16mg | Sodium: 335mg | Fiber: 4g | Sugar: 3g