Tilapia with Vegetables

A recipe that scores points for being easy, delicious and super-healthy too.


3 tbsp. olive oil
2 carrots, diced
1 celery stalk, diced
3 small zucchini, diced
1 leek, chopped
1 fennel, chopped
1 tbsp. rosemary, minced
1 tbsp. hot pepper oil
¾ cup dry white wine
¾ cup canned diced tomatoes
4 tilapia fillets
Salt and freshly ground pepper, to taste
Toasted baguette slices or crusty bread, for serving


Heat olive oil in a large skillet over medium high heat. When oil is hot, add all the vegetables and sauté until lightly golden and soften slightly, about 5 to 7 minutes. Season the vegetables with salt and pepper. Stir in the rosemary and hot pepper oil and let cook for 1 to 2 minutes. Add the white wine and let cook until reduced by half.

Add the diced tomatoes. Bring to a boil and then reduce heat to medium low and let simmer until the tomatoes thicken slightly, about 5 minutes.

Add the tilapia to the skillet, nestling the fillets into the tomato and vegetable mixture. Cover and let gently simmer until the fish is just cooked through and flakes, about 10 minutes, depending on thickness on fish.

Plate fish with the vegetables and sauce and serve with toasted slices of baguette or crusty bread.

Yield: 4 servings.