Garlic & Olive Tilapia over Stewed Chickpeas & Vegetables

Garlic & Olive Tilapia

over Stewed Chickpeas & Vegetables

Group Created with Sketch. 35 min
Carb Conscious 500 Calories Or Less Mediterranean Diet i
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    2 Servings
  • icon-nutrition Created with Sketch. Est. 490 Cals/serving
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This Mediterranean-style dish features oregano-seasoned tilapia served over a hearty, colorful medley of spinach, chickpeas, and onion quickly simmered in a rustic tomato sauce. We’re topping it all with a punchy duo of garlic and niçoise olives—cooked briefly in the pan to enhance their rich, aromatic flavors.

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fresh
ingredients
Garlic & Olive Tilapia over Stewed Chickpeas & Vegetables
Title
  • 2 Tilapia Fillets
  • 1 15.5 -Ounce Can Chickpeas
  • 1 14-Ounce Can Whole Peeled Tomatoes
  • 2 cloves Garlic
  • 3 oz Baby Spinach
  • 1 tsp Preserved Lemon Purée
  • 1 Yellow Onion
  • 1 oz Pitted Niçoise Olives
  • ¼ tsp Crushed Red Pepper Flakes
  • 1 tsp Whole Dried Oregano
time-saving
tips & techniques
Prepare the ingredients:
1 Prepare the ingredients:

Wash and dry the fresh produce. Roughly chop the olives. Peel and roughly chop 2 cloves of garlic. Halve, peel, and medium dice the onion. Drain and rinse the chickpeas. Place the tomatoes in a bowl; gently break apart with your hands. 

Make the olive topping:
2 Make the olive topping:

In a medium pan (nonstick, if you have one), heat a drizzle of olive oil on medium-high until hot. Add the chopped olives and half the chopped garlic; season with salt and pepper. Cook, stirring constantly, 1 to 2 minutes, or until softened. Transfer to a plate. Wipe out the pan.

Cook the fish:
3 Cook the fish:

Pat the fish dry with paper towels. Season on both sides with salt, pepper, and the oregano. In the same pan, heat 1 teaspoon of olive oil on medium-high until hot. Add the seasoned fish and cook 3 to 4 minutes per side, or until lightly browned and cooked through.* Leaving any browned bits (or fond) in the pan, transfer to a plate and cover with foil to keep warm. 

* An instant-read thermometer should register 145°F.

Start the chickpeas & vegetables:
4 Start the chickpeas & vegetables:

In the pan of reserved fond, heat 1 teaspoon of olive oil on medium-high until hot. Add the diced onion; season with salt and pepper. Cook, stirring occasionally, 4 to 5 minutes, or until lightly browned. Add the remaining chopped garlic and as much of the red pepper flakes as you’d like, depending on how spicy you’d like the dish to be. Cook, stirring occasionally, 1 to 2 minutes, or until softened. Add the drained chickpeas and crushed tomatoes (carefully, as the liquid may splatter); season with salt and pepper. Cook, stirring occasionally, 2 to 3 minutes, or until the liquid is slightly thickened.

Finish & serve your dish:
5 Finish & serve your dish:

Add the spinach and lemon purée to the pan. Cook, stirring occasionally, 30 seconds to 1 minute, or until the spinach is slightly wilted. Turn off the heat. Taste, then season with salt and pepper if desired. Serve the finished chickpeas and vegetables topped with the cooked fish and olive topping. Enjoy!

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Prepare the ingredients:
1 Prepare the ingredients:

Wash and dry the fresh produce. Roughly chop the olives. Peel and roughly chop 2 cloves of garlic. Halve, peel, and medium dice the onion. Drain and rinse the chickpeas. Place the tomatoes in a bowl; gently break apart with your hands. 

2 Make the olive topping:

In a medium pan (nonstick, if you have one), heat a drizzle of olive oil on medium-high until hot. Add the chopped olives and half the chopped garlic; season with salt and pepper. Cook, stirring constantly, 1 to 2 minutes, or until softened. Transfer to a plate. Wipe out the pan.

Make the olive topping:
Cook the fish:
3 Cook the fish:

Pat the fish dry with paper towels. Season on both sides with salt, pepper, and the oregano. In the same pan, heat 1 teaspoon of olive oil on medium-high until hot. Add the seasoned fish and cook 3 to 4 minutes per side, or until lightly browned and cooked through.* Leaving any browned bits (or fond) in the pan, transfer to a plate and cover with foil to keep warm. 

* An instant-read thermometer should register 145°F.

4 Start the chickpeas & vegetables:

In the pan of reserved fond, heat 1 teaspoon of olive oil on medium-high until hot. Add the diced onion; season with salt and pepper. Cook, stirring occasionally, 4 to 5 minutes, or until lightly browned. Add the remaining chopped garlic and as much of the red pepper flakes as you’d like, depending on how spicy you’d like the dish to be. Cook, stirring occasionally, 1 to 2 minutes, or until softened. Add the drained chickpeas and crushed tomatoes (carefully, as the liquid may splatter); season with salt and pepper. Cook, stirring occasionally, 2 to 3 minutes, or until the liquid is slightly thickened.

Start the chickpeas & vegetables:
Finish & serve your dish:
5 Finish & serve your dish:

Add the spinach and lemon purée to the pan. Cook, stirring occasionally, 30 seconds to 1 minute, or until the spinach is slightly wilted. Turn off the heat. Taste, then season with salt and pepper if desired. Serve the finished chickpeas and vegetables topped with the cooked fish and olive topping. Enjoy!