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Tender tilapia fillets simmered in a vibrant, zesty tomato sauce with briny olives, capers, and a hint of jalapeño. This classic dish brings the sunny flavors of the Mexican coast to your table in under 30 minutes.
For 4 servings
Prepare the Tilapia
Sauté Aromatics
Build the Veracruz Sauce
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Tender tilapia fillets simmered in a vibrant, zesty tomato sauce with briny olives, capers, and a hint of jalapeño. This classic dish brings the sunny flavors of the Mexican coast to your table in under 30 minutes.
This mexican recipe takes 35 minutes to prepare and yields 4 servings. At 170.73 calories per serving with 11.43g of protein, it's a beginner-friendly recipe perfect for lunch or dinner.
Cook the Fish
Garnish and Serve
This sauce works beautifully with other firm white fish like cod, red snapper, or halibut. You can also use shrimp, but reduce the cooking time to 3-4 minutes.
For extra heat, leave some seeds in the jalapeño or add a pinch of red pepper flakes along with the oregano.
Add a tablespoon of chopped fresh parsley along with the cilantro for a more complex herbal flavor.
Substitute the fresh jalapeño with sliced pickled jalapeños and add a tablespoon of the pickling brine to the sauce for a tangy kick.
Tilapia provides high-quality protein essential for muscle building, tissue repair, and overall body function, all with a low fat content.
The tomato-based sauce is packed with lycopene, a powerful antioxidant linked to reducing the risk of certain chronic diseases.
This dish contains heart-healthy components like omega-3 fatty acids from the fish and monounsaturated fats from the olive oil, which help support cardiovascular wellness.
Garlic and onions, key aromatics in the sauce, contain compounds known for their immune-boosting and anti-inflammatory properties.
A single serving of Tilapia Veracruz contains approximately 320-380 calories, depending on the exact size of the fish fillet and amount of oil used. It's a relatively low-calorie main course.
Yes, it is a very healthy dish. Tilapia is a great source of lean protein and omega-3 fatty acids. The sauce is vegetable-based, featuring antioxidant-rich tomatoes and heart-healthy olive oil.
Absolutely. Any firm white fish works well. Good substitutes include cod, red snapper, halibut, or even mahi-mahi. Adjust cooking time based on the thickness of the fillets.
This dish is traditionally served with fluffy white rice to soak up the delicious sauce. It also pairs well with warm corn tortillas, quinoa, or a simple side salad.
While fish is best served fresh, you can make the Veracruz sauce up to 2 days in advance and store it in the refrigerator. When ready to eat, simply reheat the sauce and simmer the fish in it as directed.
If the tomatoes make the sauce too acidic for your taste, you can balance it by adding a small pinch of sugar (about 1/4 teaspoon) while it simmers.