Tilapia in tomato sauce
🐟 Four tilapia fillet portions gently cooked in tomato, onion and garlic sauce. Tender fish with a spoonable sauce, rather than a crisp grilled skin.
Ingredients
- 800 g edible tilapia fillets, four portions checked for bones
- 500 g chopped tomatoes
- 150 g sliced onion
- 8 g chopped garlic
- 20 ml vegetable oil
- 150 ml drinking water
- 15 ml lemon juice
- 4 g salt, adjusted to taste
- 1/4 teaspoon black pepper
- 5 g washed chopped parsley, optional
Preparation
Keep fillets refrigerated until preparing. Check carefully for bones, pat dry and form four similar portions using separate raw-fish utensils.
Heat oil in a wide sauté pan and soften onion for five minutes over medium heat.
Add garlic for one minute, then tomatoes and juice. Cook uncovered for eight minutes.
Add 150 ml water and some salt. Bring to a gentle simmer with enough loose sauce to cook the fish.
Lay fillets in one layer, cover and cook gently eight to twelve minutes depending on thickness, spooning sauce once with a clean spoon.
Use a clean probe in the thickest centre and reach at least 63 °C. Flesh should be opaque and separate; continue gently if necessary.
Add lemon juice and pepper, adjust salt and lift portions with a broad spatula rather than breaking them into the sauce. Add optional parsley.
Serve four hot portions. Cool leftovers promptly, refrigerate and use within twenty-four hours after thorough reheating.