Tilapia with Tomato/Onion Salsa


This recipe came about as many of my recipes do – I see what I have in my pantry & refrigerator & experiment away. I’m not one to waste food in the house. Sometimes they work, sometimes not so much. This time it did. Obviously, I’m not going to post the ones that didn’t. LOL
This is an incredibly quick, easy & flavorful recipe. One that even the children love (as long as I tell them it’s chicken- haha). I love Tilapia. It is a very light, flaky, white fish. If you’re not a fish person, I hope you’ll give this one a try. It’s not an overpoweringly fishy fish. The texture is soft & smooth & just melts in your mouth like buddah. I served this with my risotto (see recipe here) & it was amazing. The flavors mixed together beautifully.
A few cooking tips: When cooking these fish, know that they cook very quickly depending on the thickness of your fillets, so stay close to the pan. Gradually add in the stock when the liquid levels get low. If you need more stock than the suggested 1/2 cup, feel free to add more. These fillets will fall apart easily so use a long narrow spatula to remove to plate. For presentation purposes you can garnish with a little more fresh basil at the end if you’re having company!
If there is extra salsa left over serve it over pasta for a great lunch the following day!


Tilapia with Tomato/Onion Salsa
4-6 Tilapia Fillets (enough for your family)
4-6 Roma Tomatoes – quartered (use less for less fillets & more for more fillets)
2 cloves of fresh garlic – minced
1/2 onion – chopped
1/2 can reduced sodium chicken stock
extra virgin olive oil
1 tbsp unsalted butter
handful of fresh basil – chopped roughly

In a saute’ pan, heat the olive oil & butter over medium heat. When oil is hot, add onions & cook until translucent (just a few minutes). Add garlic & cook for about a minute (you do not want to burn your garlic). Add tomatoes & cook down for a few minutes, just enough to let the tomatoes release their juices. Season with salt & pepper. Add tilapia fillets, gradually add chicken stock, cooking through each time. Continue to add the stock until gone. Cook the tilapia fillets until white & flaky (this will depend on the thickness of your fillets) When the fillets are nearing completion, add the basil.

Buon Appetito!


  1. 1

    Dear Paula!
    Greetings from Shizuoka, Japan!
    Very Italian/Southern France-style!
    Not only it looks delicious, but also very healthy!
    I noticed Tilapia fish in American gastronomy. What fish is it exactly?
    Looking forward to visiting again!

  2. 2
    lisa bailey /

    Great dish and super fast.

  3. 3

    OMG…Thanks so much for a Tilapia recipe, I love this fish but only know of 2 ways to prepare it. Your recipe looks fabulous. Thanks again!!

  4. 4

    This looks delicious! It reminds me of a baked halibut dish that my mom used to make. The sauce had mushrooms and capers in it. I love a light, flakey fish with tomato sauce.

  5. 5

    Tilapia is one of my favourite fish. The recipe looks full of fresh flavours. Thanks for the inspiration. I’m off to the fish market!

  6. 6

    This sounds amazing – I can’t wait to try it! 🙂

    • 6.1

      Thanks Danielle! I just finished a new tilapia recipe that should be up on the blog next week so stayed tuned!

  7. 7
    Judy /

    Delicious! I made a few adjustments to the recipe based on what I had in the pantry but otherwise followed your lead and the dinner was very good. So glad I came across this site. I look forward to trying other recipes soon.

  8. 8
    Tonya /

    Thanks so much for this recipe! I paired with creamy parmesan polenta and swiss chard. Was delicious!

  9. 9
    Jim R. /

    Great dish and loved that it was based on items in the pantry. I also made some adjustments based on what I had in the fridge and added some carrots and mushrooms and dried parsley to the dish since I didn’t have basil on hand. I was pleasantly surprised. Served with sliced roasted red potatoes and a glass of wine…..molto buono!


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