Baked Tilapia with Tomato Basil Sauce recipe

Baked Tilapia with Tomato Basil Sauce. For anyone seeking a weeknight dinner hero – look no further. Baked Tilapia with Tomato Basil Sauce has become a regular star on my dinner table, and for good reason. I’m always on the hunt for meals that are both healthy and delicious, but also don’t require me to spend hours in the kitchen after a long day. This recipe ticks all those boxes, and then some. The first time I made it, I was honestly surprised by how much flavor could be packed into such a simple dish. Tilapia, often seen as a blank canvas, truly shines when paired with the vibrant, fresh tomato basil sauce. The baking method keeps the fish flaky and moist, while the sauce infuses it with a burst of Mediterranean sunshine. My family, who can sometimes be a tough crowd when it comes to fish, absolutely loved it. Even my youngest, who usually shies away from anything “too healthy,” cleaned her plate. The bright colors of the tomatoes and basil are visually appealing, and the aroma that fills the kitchen while it’s baking is simply divine. It’s a dish that feels light yet satisfying, perfect for any season but especially enjoyable during warmer months when fresh tomatoes and basil are at their peak. If you’re looking for a quick, healthy, and flavorful meal that’s guaranteed to impress, Baked Tilapia with Tomato Basil Sauce is your answer. Get ready to add this easy and elegant recipe to your regular rotation – you won’t be disappointed.

Ingredients for Baked Tilapia with Tomato Basil Sauce

Crafting this delectable Baked Tilapia with Tomato Basil Sauce begins with gathering a selection of fresh, high-quality ingredients. The simplicity of the recipe allows each component to truly shine, contributing to a dish that is both flavorful and wholesome. Here’s a detailed list of what you’ll need, along with notes on ingredient selection and potential substitutions:

• Tilapia Fillets: 4 (6-8 ounce) tilapia fillets, skinless and boneless. Tilapia is the star of the show, chosen for its mild flavor, flaky texture, and quick cooking time. Look for fillets that are firm, moist, and have a pearly white or slightly pinkish color. Avoid fillets that appear dull, dry, or have a fishy odor, as these are signs of less-fresh fish. Frozen tilapia fillets are also perfectly acceptable and often more budget-friendly. If using frozen tilapia, ensure they are fully thawed before cooking. Patting the fillets dry with paper towels before baking is crucial for achieving a nice sear and preventing them from becoming soggy. For those who prefer other white fish, cod, haddock, or snapper fillets can be substituted, although cooking times may need slight adjustments depending on the thickness of the fillets.
• Fresh Tomatoes: 1 pint (about 2 cups) cherry or grape tomatoes, halved or quartered if large. Fresh tomatoes form the base of the vibrant sauce, providing sweetness, acidity, and juiciness. Cherry or grape tomatoes are ideal because they are consistently sweet and flavorful throughout the year. Halving or quartering them allows them to cook down quickly and release their juices, creating a luscious sauce. For a richer, deeper tomato flavor, you can also use Roma tomatoes, diced. In a pinch, canned diced tomatoes (drained) can be used as a substitute, but fresh tomatoes will provide a brighter, more vibrant taste. If using canned tomatoes, consider adding a pinch of sugar to balance the acidity.
• Fresh Basil: ½ cup fresh basil leaves, roughly chopped. Fresh basil is the aromatic heart of the sauce, infusing it with its signature sweet, slightly peppery, and minty flavor. Use fresh basil leaves for the most intense and authentic basil flavor. Roughly chopping the basil just before adding it to the sauce helps to release its essential oils and maximize its aroma. Dried basil can be used as a substitute if fresh basil is unavailable, but the flavor will be less vibrant. If using dried basil, use about 1-2 teaspoons and add it earlier in the cooking process to allow it to rehydrate and release its flavor.
• Garlic: 2-3 cloves garlic, minced. Garlic is a flavor powerhouse that adds pungency and depth to the tomato basil sauce. Freshly minced garlic is highly recommended for its robust flavor. Mince the garlic finely to ensure it cooks evenly and disperses its flavor throughout the sauce. Pre-minced garlic from a jar can be used in a pinch, but fresh garlic will provide a more pronounced and aromatic garlic flavor. For a milder garlic flavor, you can roast the garlic cloves before mincing them and adding them to the sauce.
• Olive Oil: 2 tablespoons extra virgin olive oil. Extra virgin olive oil is used for sautéing the garlic and tomatoes, adding richness, flavor, and healthy fats to the dish. Extra virgin olive oil is preferred for its superior flavor and health benefits. It also helps to prevent the garlic and tomatoes from sticking to the pan and promotes even cooking. Other cooking oils, such as avocado oil or canola oil, can be used as substitutes, but olive oil contributes a distinct Mediterranean flavor that complements the tomatoes and basil beautifully.
• Dry White Wine (Optional): ¼ cup dry white wine, such as Pinot Grigio or Sauvignon Blanc. Dry white wine adds a layer of complexity and acidity to the sauce, enhancing the overall flavor profile and deglazing the pan. The alcohol evaporates during cooking, leaving behind a subtle fruity and acidic note. If you prefer not to use wine, you can substitute with chicken broth or vegetable broth for added moisture and flavor. Lemon juice can also be used as a non-alcoholic substitute to provide acidity.
• Lemon Juice: 1 tablespoon fresh lemon juice. Fresh lemon juice brightens the flavors of the dish, adding a touch of acidity and freshness that balances the richness of the olive oil and tomatoes. Lemon juice is especially important when using canned tomatoes to balance their acidity. Lime juice can be used as a substitute if lemon juice is not available, although it will impart a slightly different citrus flavor.
• Red Pepper Flakes (Optional): ¼ teaspoon red pepper flakes (or to taste). Red pepper flakes add a subtle warmth and a hint of spice to the sauce, providing a pleasant counterpoint to the sweetness of the tomatoes and basil. If you prefer a spicier dish, you can increase the amount of red pepper flakes to your liking. If you are sensitive to spice, you can omit red pepper flakes altogether.
• Dried Oregano: ½ teaspoon dried oregano. Dried oregano adds a classic Mediterranean herb flavor to the sauce, complementing the basil and tomatoes. Dried oregano is preferred in this recipe as it holds up well during baking and provides a slightly more robust flavor than fresh oregano. If using fresh oregano, use about 1 teaspoon, finely chopped.
• Salt and Black Pepper: To taste. Salt and black pepper are essential seasonings to enhance all the flavors in the dish. Kosher salt or sea salt is recommended for its clean flavor. Freshly ground black pepper is preferred for its aromatic quality. Season generously, tasting and adjusting as needed throughout the cooking process and before serving. Remember that salt is crucial for bringing out the flavors of the tomatoes and fish, so don’t be shy with seasoning.

Instructions for Baking Tilapia with Tomato Basil Sauce

Now that you have assembled all your fresh and flavorful ingredients, it’s time to bring Baked Tilapia with Tomato Basil Sauce to life. This recipe is remarkably simple and quick, making it perfect for a weeknight meal. Follow these step-by-step instructions for perfectly baked, flavorful tilapia:

Step 1: Prepare the Tomato Basil Sauce

1. Sauté Garlic and Tomatoes: Preheat oven to 400°F (200°C). In a large oven-safe skillet (cast iron or stainless steel works well), heat olive oil over medium heat. Add minced garlic and sauté for about 1 minute, until fragrant, being careful not to let it burn.
2. Add Tomatoes, Wine (Optional), and Seasonings: Add halved or quartered cherry/grape tomatoes to the skillet. If using, pour in dry white wine. Season with dried oregano, red pepper flakes (if using), salt, and black pepper. Stir well to combine.
3. Simmer Sauce: Bring the sauce to a simmer, then reduce heat to low and cook for about 5-7 minutes, stirring occasionally, until the tomatoes have softened slightly and released their juices, and the sauce has thickened slightly. Simmering the sauce allows the flavors to meld together and deepen.

Step 2: Prepare and Bake the Tilapia

1. Pat Tilapia Dry and Season: While the sauce is simmering, pat tilapia fillets dry with paper towels. Season both sides of the fillets generously with salt and black pepper. Patting the tilapia dry is crucial for achieving a good sear and preventing it from becoming watery during baking.
2. Arrange Tilapia in Sauce: Gently arrange the seasoned tilapia fillets in the skillet, nestling them into the tomato basil sauce. Ensure the fillets are evenly spaced and partially submerged in the sauce.
3. Bake in Oven: Transfer the skillet to the preheated oven and bake for 12-15 minutes, or until the tilapia is cooked through and flakes easily with a fork. Baking time will vary depending on the thickness of the tilapia fillets. The fish is done when it is opaque and reaches an internal temperature of 145°F (63°C). Avoid overbaking, as tilapia can become dry if cooked for too long.

Step 3: Finish and Serve

1. Stir in Fresh Basil and Lemon Juice: Remove the skillet from the oven. Stir in fresh chopped basil and lemon juice into the tomato basil sauce. The fresh basil and lemon juice add a burst of freshness and brightness to the finished dish.
2. Check Seasoning and Serve: Taste the sauce and adjust seasoning with salt and pepper if needed. Serve the Baked Tilapia with Tomato Basil Sauce immediately, directly from the skillet or plated individually. Garnish with extra fresh basil leaves, lemon wedges, or a drizzle of olive oil, if desired. Serve hot and enjoy!

Nutrition Facts for Baked Tilapia with Tomato Basil Sauce

Understanding the nutritional profile of your meals is important for maintaining a healthy lifestyle. Baked Tilapia with Tomato Basil Sauce is not only delicious but also a nutritious choice. Here’s a breakdown of the approximate nutrition facts per serving:

Servings: 4 servings

Approximate Nutrition Facts Per Serving (estimated):

• Calories: 250-300 kcal
• Protein: 30-35g
• Fat: 10-15g
  • Saturated Fat: 2-3g
  • Monounsaturated Fat: 6-8g
  • Polyunsaturated Fat: 2-3g
• Cholesterol: 70-80mg
• Sodium: 300-400mg (can vary based on added salt)
• Carbohydrates: 8-10g
  • Fiber: 2-3g
  • Sugar: 5-7g

Key Nutritional Highlights (per serving):

• Lean Protein Source: Tilapia is an excellent source of lean protein, essential for muscle building, repair, and satiety.
• Low in Fat and Calories: This dish is relatively low in fat and calories, making it a healthy option for weight management or those watching their calorie intake.
• Rich in Omega-3 Fatty Acids: Tilapia contains omega-3 fatty acids, which are beneficial for heart health, brain function, and reducing inflammation.
• Good Source of Vitamins and Minerals: Tilapia provides vitamins like vitamin D and B12, as well as minerals like selenium and phosphorus. Tomatoes are a good source of vitamin C and antioxidants like lycopene.
• Mediterranean Diet Friendly: The ingredients and flavors align with the principles of the Mediterranean diet, known for its health benefits.

Important Considerations:

• Sodium Content: The sodium content can vary depending on the amount of salt added and the type of tomatoes used (canned tomatoes can be higher in sodium). Using low-sodium tomatoes and being mindful of added salt can help control sodium intake.
• Fat Source: The fat in this dish primarily comes from olive oil, which is a healthy monounsaturated fat.
• Serving Size: The nutrition facts are estimated based on a serving size of one tilapia fillet with a portion of the tomato basil sauce. Adjust portion sizes to meet your individual dietary needs.
• Preparation Method: Baking is a healthy cooking method that minimizes added fats compared to frying or sautéing in excessive oil.

For more precise nutritional information, you can use online nutrition calculators or apps and input the specific brands and quantities of ingredients you used in your recipe. This will provide a more tailored nutritional profile based on your specific preparation.

Preparation Time for Baked Tilapia with Tomato Basil Sauce

One of the many appealing aspects of Baked Tilapia with Tomato Basil Sauce is its speed and simplicity. This recipe is designed to be quick and efficient, making it an ideal choice for busy weeknights. Here’s a breakdown of the approximate preparation and cooking times:

• Prep Time: 10-15 minutes
  • This includes chopping tomatoes, mincing garlic, chopping basil, patting tilapia dry, and measuring out other ingredients.
  • Efficient knife skills and having ingredients readily available can help minimize prep time.
• Cook Time: 17-22 minutes
  • This includes sautéing garlic and simmering tomato sauce on the stovetop (5-7 minutes) and baking the tilapia in the oven (12-15 minutes).
  • The majority of the cook time is oven baking, which is hands-off, allowing you to attend to other tasks while the dish bakes.
• Total Time: Approximately 27-37 minutes

Time-Saving Tips:

• Pre-Chopped Vegetables: Purchase pre-minced garlic from the grocery store to save a few minutes, although freshly minced garlic generally offers better flavor. Cherry or grape tomatoes require minimal chopping, further reducing prep time.
• Efficient Workflow: Organize your ingredients and tools before you start cooking to streamline the process. Read through the recipe beforehand to understand the steps and timing.
• Quick Cooking Fish: Tilapia cooks very quickly, which significantly reduces overall cook time compared to recipes using denser proteins.
• Minimal Simmering: The tomato basil sauce is designed to be a quick sauce, requiring only a brief simmer to meld the flavors.

Perfect for Weeknight Dinners:

The short preparation and cooking times make Baked Tilapia with Tomato Basil Sauce an excellent option for weeknight dinners. You can have a healthy, flavorful, and satisfying meal on the table in under 40 minutes, even on busy evenings. This recipe is a testament to the fact that delicious and nutritious meals don’t have to be time-consuming or complicated to prepare. Its speed and simplicity make it a go-to choice for anyone seeking a quick and healthy dinner solution.

How to Serve Baked Tilapia with Tomato Basil Sauce

Baked Tilapia with Tomato Basil Sauce is a versatile dish that pairs beautifully with a variety of side dishes and accompaniments. Its light, Mediterranean-inspired flavors make it a wonderful centerpiece for a healthy and satisfying meal. Here are some serving suggestions to enhance your Baked Tilapia experience:

Side Dish Ideas:

• Grains:
  • Couscous: Fluffy couscous, especially Mediterranean-style couscous with herbs and lemon, pairs wonderfully with the tomato basil sauce.
  • Quinoa: Quinoa, a protein-rich grain, is a healthy and versatile side that complements the fish and sauce.
  • Brown Rice: Brown rice provides a nutty and wholesome base to soak up the flavorful sauce.
  • Orzo Pasta: Orzo pasta, tossed with a little olive oil and herbs, is a light and flavorful pasta option.
• Vegetables:
  • Roasted Asparagus: Roasted asparagus, simply seasoned with olive oil, salt, and pepper, is a classic and elegant side that complements fish beautifully.
  • Steamed Green Beans: Steamed green beans, lightly buttered or drizzled with olive oil and lemon juice, offer a fresh and healthy green vegetable side.
  • Sautéed Spinach: Sautéed spinach with garlic and a squeeze of lemon juice is a quick and nutritious side dish.
  • Roasted Broccoli: Roasted broccoli florets, seasoned with garlic and red pepper flakes, provide a hearty and flavorful vegetable side.
  • Caprese Salad: A Caprese salad with fresh mozzarella, tomatoes, and basil provides a refreshing and complementary Italian-inspired side.
• Potatoes:
  • Roasted Potatoes: Roasted potatoes, seasoned with herbs and garlic, are a comforting and satisfying side dish.
  • Mashed Potatoes: Creamy mashed potatoes, or lighter mashed cauliflower for a lower-carb option, provide a classic and comforting accompaniment.

Garnish Ideas:

• Fresh Herbs:
  • Fresh Basil Leaves: Garnish with extra fresh basil leaves, chiffonade or whole leaves, for added aroma and visual appeal.
  • Chopped Parsley: Sprinkle with fresh chopped parsley for a pop of color and freshness.
• Citrus:
  • Lemon Wedges: Serve with lemon wedges on the side. A squeeze of fresh lemon juice just before serving brightens the flavors and adds a touch of acidity.
• Cheese (Optional):
  • Grated Parmesan Cheese: A sprinkle of grated Parmesan cheese (optional) can add a salty and savory note, although it’s not traditionally Mediterranean.
• Olive Oil:
  • Drizzle of Extra Virgin Olive Oil: A light drizzle of extra virgin olive oil over the finished dish enhances the richness and flavor.

Serving Suggestions for Different Occasions:

• Weeknight Family Dinner: Serve with couscous or quinoa and steamed green beans or sautéed spinach for a quick, healthy, and satisfying family meal.
• Casual Dinner Party: Serve with roasted asparagus and roasted potatoes, accompanied by a Caprese salad as a starter, for a slightly more elegant yet still easy dinner party menu.
• Light Lunch: Serve a smaller portion of tilapia with a side of Caprese salad or a simple green salad for a light and healthy lunch.

By thoughtfully selecting your side dishes and garnishes, you can create a complete and enjoyable dining experience centered around your delicious Baked Tilapia with Tomato Basil Sauce.

Additional Tips for Perfect Baked Tilapia with Tomato Basil Sauce

While Baked Tilapia with Tomato Basil Sauce is already a straightforward recipe, a few extra tips and techniques can help you ensure consistently perfect and flavorful results every time. Here are five additional tips to elevate your baked tilapia game:

1. Don’t Overcrowd the Skillet: When arranging the tilapia fillets in the skillet, ensure they are not overcrowded. Overcrowding can lower the oven temperature and steam the fish instead of baking it properly, resulting in less browning and potentially uneven cooking. If necessary, use a larger skillet or bake the tilapia in batches to ensure each fillet has enough space for even cooking and browning. Proper spacing allows for better air circulation and heat distribution around the fish.
2. Pat the Tilapia Fillets Dry Thoroughly: Before seasoning and baking, pat the tilapia fillets dry thoroughly with paper towels. Removing excess moisture from the surface of the fish is crucial for achieving a good sear and preventing it from becoming watery or mushy during baking. Dry fish fillets will brown better and absorb the flavors of the sauce more effectively. This simple step makes a significant difference in the final texture and appearance of the baked tilapia.
3. Adjust Baking Time Based on Fillet Thickness: The recipe specifies a baking time of 12-15 minutes for tilapia fillets of average thickness (6-8 ounces). However, baking time can vary depending on the thickness of your fillets. Thicker fillets will require slightly longer baking time, while thinner fillets will cook more quickly. Start checking for doneness around 12 minutes and adjust the baking time accordingly. The fish is cooked through when it flakes easily with a fork and is opaque throughout. Using a meat thermometer to ensure the internal temperature reaches 145°F (63°C) is the most accurate way to determine doneness.
4. Enhance the Sauce Flavor with Aromatics and Wine: The tomato basil sauce is simple yet flavorful. You can enhance its complexity by adding other aromatics and ingredients. Sautéing finely chopped shallots or onions along with the garlic can add depth of flavor. Using dry white wine (as suggested in the recipe) deglazes the pan and adds acidity and complexity. For a richer sauce, you can add a tablespoon of tomato paste to the skillet along with the tomatoes. A pinch of sugar can balance the acidity of the tomatoes, especially if using canned tomatoes. Experiment with adding other herbs like thyme or rosemary to the sauce for different flavor profiles.
5. Finish with Freshness and Acidity: The finishing touches of fresh basil and lemon juice are crucial for brightening and balancing the dish. Always stir in fresh chopped basil at the very end of cooking to preserve its vibrant flavor and aroma. A squeeze of fresh lemon juice just before serving adds acidity and cuts through the richness of the olive oil and tomatoes, enhancing the overall flavor profile. Don’t skip these final steps, as they elevate the dish from good to great and provide a refreshing and balanced finish.

Frequently Asked Questions (FAQ) about Baked Tilapia with Tomato Basil Sauce

Do you have questions about making Baked Tilapia with Tomato Basil Sauce? You’re not alone! This simple recipe is generally straightforward, but here are answers to five frequently asked questions to help you make it perfectly every time:

Q1: Can I use frozen tilapia fillets?

A: Yes, you can definitely use frozen tilapia fillets for this recipe. In fact, frozen tilapia is often a convenient and budget-friendly option. However, it’s crucial to thaw the tilapia completely before baking. The best way to thaw tilapia is to transfer it from the freezer to the refrigerator and let it thaw overnight. For faster thawing, you can place the frozen fillets in a sealed plastic bag and submerge them in cold water for about 30-60 minutes, changing the water every 15-20 minutes. Never thaw tilapia at room temperature, as this can promote bacterial growth. Once thawed, pat the fillets dry thoroughly with paper towels before proceeding with the recipe to remove excess moisture and ensure proper browning and cooking.

Q2: What if I don’t have an oven-safe skillet? Can I use a baking dish?

A: Yes, if you don’t have an oven-safe skillet, you can easily use a baking dish for this recipe. Prepare the tomato basil sauce in a regular skillet on the stovetop according to the instructions. Once the sauce is simmered, transfer it to a baking dish (such as a 9×13 inch baking dish or a similar size). Arrange the seasoned tilapia fillets in the baking dish, nestling them into the sauce. Then, bake in the preheated oven as directed. Using a baking dish works just as well as an oven-safe skillet and is a perfectly acceptable alternative.

Q3: Can I make the tomato basil sauce ahead of time?

A: Yes, you can prepare the tomato basil sauce ahead of time, which can be a great time-saver, especially for busy weeknights. You can make the sauce up to 1-2 days in advance and store it in an airtight container in the refrigerator. When you’re ready to cook the tilapia, simply reheat the sauce in an oven-safe skillet or baking dish on the stovetop over medium heat until warmed through. Then, proceed with the recipe by arranging the tilapia fillets in the sauce and baking as directed. Making the sauce ahead of time allows the flavors to meld together even further, potentially enhancing the overall taste of the dish.

Q4: Can I grill or pan-sear the tilapia instead of baking?

A: While this recipe is specifically for baked tilapia, you can certainly grill or pan-sear tilapia fillets and serve them with the tomato basil sauce. To grill tilapia, preheat your grill to medium-high heat. Brush the tilapia fillets with olive oil and season with salt and pepper. Grill for 3-4 minutes per side, or until cooked through. To pan-sear tilapia, heat olive oil in a skillet over medium-high heat. Season the tilapia fillets and sear for 2-3 minutes per side, until golden brown and cooked through. In both cases, prepare the tomato basil sauce separately on the stovetop and spoon it over the grilled or pan-seared tilapia fillets before serving. Grilling or pan-searing will provide a different texture and flavor compared to baking, but are both delicious alternatives.

Q5: How do I store leftover Baked Tilapia with Tomato Basil Sauce? How long will it last?

A: Store leftover Baked Tilapia with Tomato Basil Sauce in an airtight container in the refrigerator. Allow the dish to cool completely before refrigerating. Properly stored leftovers will last for 2-3 days in the refrigerator. Tilapia is best enjoyed fresh, and reheating can sometimes dry out the fish slightly. To reheat, gently warm the leftovers in the oven at 300°F (150°C) until heated through, or reheat in a skillet on the stovetop over low heat, adding a splash of water or broth if needed to prevent drying. Microwaving can also be used for quick reheating, but it may result in a less desirable texture for the fish. Leftovers are best consumed within 2-3 days for optimal quality and food safety

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