Tilapia with Leeks, Garlic, Capers, Tomatoes & Basil

tilapia with leeks, garlic, capers, tomatoes and fresh basil low fat recipe

Tilapia with Leeks, Garlic, Capers, Tomatoes & Basil
Serves 2
Can be doubled | Can be halved
Vegetarian Substitutes

This leek and tomato mixture is something I’ve been making for over 20 years. My mom found the original recipe in a magazine, which called for a similar mixture tossed together with linguini, and passed it on to me during my vegan years. It was a big hit. Today, we still enjoy the pasta version now and then, made with whole grain noodles, but this sauté is also fantastic with fish or seafood. It’s one of those dishes which will impress guests while keeping your job in the kitchen nice and simple. It takes only minutes to prepare, and the result is a beautiful plate which also happens to be amazingly delicious!     ~ Susan


2 large or 4 small fillets of fresh tilapia
1 tablespoon olive oil
1 medium sized leek – washed and cut into 1/2 inch slices
2 large cloves garlic – minced
2 roma tomatoes – cut into large dice
1 tablespoon capers – drained
2 large leaves fresh basil – torn into small pieces
optional – 10 whole kalamata olives
optional – hot chile flakes to your liking


Preheat oven to 400F.

Season the tilapia with a sprinkle of sea salt and plenty of ground black pepper and bake for about 10 minutes, our until fish is done (easily flakes apart with a fork).

Heat the olive oil in a nonstick skillet, allowing the oil to remain in a pool as opposed to spreading it out all over the pan. Add the leeks, gently placing each slice into the pool of oil. Let leeks cook over medium high for about 2 minutes, or until they begin to brown nicely. Add the garlic to the oil and let it sizzle for a few seconds. Now add the chopped tomatoes and capers and gently stir to combine.

Turn off heat.

Add your optional olives and hot chile flakes now too, if you like.

The less you stir it, the better the leeks will hold their shape – which is the goal for a nice presentation of the final dish.

Add the torn basil just before serving, and spoon mixture over the tilapia on the serving plates.

Serving Suggestions:

Fantastic with any whole grain on the side.

For a real gourmet presentation – plate the fish and leek mixture atop a nest of whole grain cappellini.

Or, try serving this dish with a side of quick-cooking polenta with just a light sprinkle of parmesan cheese stirred in while you cook it.

Vegetarian Options:

Pan sear tofu slices which have been lightly seasoned with black pepper and serve this saute artfully spooned on top. Elegant and beautiful!

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