Tag Archives: oven-roasted tilapia

Oven-roasted Tilapia with Fresh Tomato and Zucchini Pan Sauce


  • 1lb Tilapia fillets (~4)
  • 3 Pints of cherry tomatoes
  • 3 Zucchini, large cubes
  • 6 cloves of fresh garlic, minced
  • Red Pepper Flakes, a pinch goes a long way
  • 1/2C White wine (I used Sauvignon Blanc)
  • 1/4C Sherry Wine
  • 4T EV Olive Oil
  • 4T Roasted Garlic Butter
  • Basil, ~20 leaves, chopped
  • Parsley
  • Zest of 1 Lemon
  • Kosher salt
  • Cracked black pepper

Printable Recipe

Preheat oven to 400F.

In a saute pan over medium-high heat, saute red pepper flakes and minced garlic in 2T olive oil until fragrant. Toss in the whole cherry tomatoes and cubed zucchini, toss to coat and sprinkle with s&p. Saute until tomatoes begin to soften, shrivel up, and release their juices – ~5 minutes. Zucchini will still be firm so cover and let steam for ~10mins until fork tender.

While zucchini steams, prep the fish. In an oven-safe skillet add remainder of oil to bottom. Place filets on top.  Add 4T of roasted garlic butter around the filets. Splash with 1/4C white wine. Sprinkle with s&p, chopped basil, and lemon zest. Roast in oven until edges start to turn opaque.

Back to the tomatoes – uncover, splash in the sherry and remainder of white wine and bring to a boil for a few minutes. Tear up the basil leaves, toss in and mix. Sauce should have thickened up a bit. Taste and adjust for s&p.

Remove fish from oven. Carefully remove fillets to a dish. Dump the tomato and zucchini sauce into the skillet and carefully place fillets on top. Pop skillet back in oven for ~10 minutes or until fish is uniformly white and flakes when plucked with a fork.

Serve fish atop rice (I like rice pilaf with this dish) with a heaping ladle of tomato and zucchini sauce. Finish off with a squirt of fresh lemon, parsley, basil, a light drizzle of good quality extra virgin olive oil, a sprinkle of fleur de sel if you have it, and a few twists of the pepper mill.

You’re gonna love this one.

Damn, it feels good to be back!