Fish fillets cooked in a tomato sauce are the main attraction for a healthy quick meal.
It’s a delicious blend of Old and New World ingredients: onions, olives, herbs, and garlic weave their way through two greatest contributions from Mediterranean cuisine – tomatoes and fava beans. Though practically any firm, white-fleshed fish would work well.
When my family requests some other fish “rather than the trout or salmon,” My husband suggest, let’s be tempted by tilapia. A mild white fish, tilapia is rapidly growing in popularity because it is such a versatile seafood. Use tilapia in many easy recipes for chowders, tacos, baked entrees, and casseroles.
Before we getting into the recipe, I would like to thank Fati of fati’s recipes, she’s a nice blogger, don’t forget to check her blog, who gave me and some of her beautiful followers The Leibster Award.
Mediterranean Poached Tilapia with Tomato and Fava Beans
1 tablespoon olive oil
1 medium-size onion, chopped
2 cloves garlic, chopped
1 1 1\2 cup diced tomatoes
1 cup frozen fava beans
1/2 cup water
pitted kalamata olives, cut in circles
Zest and juice of 1 lemon
1/4 teaspoon salt
1/8 teaspoon black pepper
cumin and coriander, 1\2 teaspoon, each
4 fillets (5 to 6 ounces each), such as tilapia, flounder or halibut
Season the fish with salt, pepper,cumin, coriander, lemon zest and the lemon juice, set in the fridge for at least half hour.
Heat oil in a large nonstick skillet over medium-high heat. Add onion, and garlic. Cook until softened, stirring so garlic does not burn.
Stir in tomatoes,and fava beans, let cook in medium low heat, stir regularly. Add water, olives, fresh thyme, salt and pepper. Bring to a boil. Add fish and cook, covered, over medium-low heat for about 8 to 10 minutes or until fish flakes easily. Gently turn fish halfway through cooking.
Serve with plain couscous or rice, if desired.