Pan-Seared Tilapia with Tomato-Basil Sauce

This light and flavorful dish is packed with omega-3 fatty acids, antioxidants, and potassium. The vibrant tomato-basil sauce adds a burst of freshness and complements the delicate flavor of the tilapia perfectly.

Prep time: 15 | Cook time: 20 | Serves: 4

Ingredients

• 1 pound tilapia fillets, skinless and boneless
• 1 tablespoon extra virgin olive oil
• 1/2 cup chopped onion
• 2 cloves garlic, minced
• 1 cup diced tomatoes
• 1/2 cup chopped fresh basil
• 1/4 teaspoon salt, or to taste
• 1/4 teaspoon ground black pepper
• 1/4 cup chicken broth

Instructions

1. Season the tilapia fillets with salt and pepper.
2. Heat the olive oil in a large skillet over medium heat.
3. Add the tilapia fillets to the skillet and cook for 3-4 minutes per side, or until cooked through.
4. Remove the tilapia from the skillet and set aside.
5. Add the onion, garlic, and tomatoes to the skillet.
6. Cook for 5-7 minutes, or until the vegetables are softened.
7. Add the chicken broth, basil, salt, and pepper to the skillet.
8. Bring to a simmer and cook for 5 minutes, or until the sauce has thickened.
9. Return the tilapia fillets to the skillet and spoon the sauce over the top.
10. Serve immediately.