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Za’atar-Spiced Tilapia
with Sautéed Vegetables & Tomato Pan Sauce
30 MIN
2 Servings
From the Test Kitchen
A vibrant trio of juicy fresh tomatoes, tart currants, and savory tomato chutney (which itself highlights an Indian-style blend of tamarind, turmeric, and more) is quickly cooked together to marry their flavors, then served over our flaky spiced tilapia. It’s perfectly matched by a simple bed of sautéed zucchini and sweet peppers.
This recipe was created in partnership with the wellness experts at WW. To learn more about WW and SmartPoints® visit ww.com
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NutritionPER SERVING
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Calories380 Cals (est.)
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fresh
ingredients
Title
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2 Tilapia Fillets
-
4 oz Grape Tomatoes
- 1 Zucchini
- 2 cloves Garlic
- 4 oz Sweet Peppers
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2 Tbsps Savory Tomato Chutney
- 2 Tbsps Dried Currants
- 2 Tbsps Sliced Roasted Almonds
- 1 Tbsp Za'atar Seasoning (Ground Sumac, Sesame Seeds, Salt, Ground Thyme, Whole Dried Oregano & Crushed Aleppo Pepper)
time-saving
tips & techniques
step-by-step
instructions
1
Prepare the ingredients:
Wash and dry the fresh produce. Halve the zucchini lengthwise, then thinly slice crosswise. Cut off and discard the stems of the peppers; remove the cores, then quarter lengthwise. Peel and roughly chop 2 cloves of garlic. Halve the tomatoes.
2
Cook the zucchini & peppers:
In a medium pan (nonstick, if you have one), heat 1 teaspoon of olive oil on medium-high until hot. Add the sliced zucchini in an even layer. Cook, without stirring, 2 to 3 minutes, or until lightly browned. Add the quartered peppers and chopped garlic; season with salt and pepper. Cook, stirring occasionally, 2 to 3 minutes, or until slightly softened. Transfer to a bowl. Taste, then season with salt and pepper if desired. Cover with foil to keep warm. Wipe out the pan.
3
Cook the fish:
Pat the fish dry with paper towels; season with the za’atar on both sides. 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.
* An instant-read thermometer should register 145°F.
4
Make the tomato pan sauce & serve your dish:
In the pan of reserved fond, heat 1 teaspoon of olive oil on medium-high until hot. Add the halved tomatoes; season with salt and pepper. Cook, stirring frequently, 1 to 2 minutes, or until slightly softened. Add the tomato chutney (carefully, as the liquid may splatter), currants, and 1/4 cup of water. Cook, stirring frequently and pressing on the tomatoes with the back of a spoon, 1 to 2 minutes, or until the liquid is slightly thickened. Turn off the heat. Taste, then season with salt and pepper if desired. Serve the cooked zucchini and peppers topped with the cooked fish and tomato pan sauce. Garnish with the almonds. Enjoy!
1
Prepare the ingredients:
Wash and dry the fresh produce. Halve the zucchini lengthwise, then thinly slice crosswise. Cut off and discard the stems of the peppers; remove the cores, then quarter lengthwise. Peel and roughly chop 2 cloves of garlic. Halve the tomatoes.
2
Cook the zucchini & peppers:
In a medium pan (nonstick, if you have one), heat 1 teaspoon of olive oil on medium-high until hot. Add the sliced zucchini in an even layer. Cook, without stirring, 2 to 3 minutes, or until lightly browned. Add the quartered peppers and chopped garlic; season with salt and pepper. Cook, stirring occasionally, 2 to 3 minutes, or until slightly softened. Transfer to a bowl. Taste, then season with salt and pepper if desired. Cover with foil to keep warm. Wipe out the pan.
3
Cook the fish:
Pat the fish dry with paper towels; season with the za’atar on both sides. 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.
* An instant-read thermometer should register 145°F.
4
Make the tomato pan sauce & serve your dish:
In the pan of reserved fond, heat 1 teaspoon of olive oil on medium-high until hot. Add the halved tomatoes; season with salt and pepper. Cook, stirring frequently, 1 to 2 minutes, or until slightly softened. Add the tomato chutney (carefully, as the liquid may splatter), currants, and 1/4 cup of water. Cook, stirring frequently and pressing on the tomatoes with the back of a spoon, 1 to 2 minutes, or until the liquid is slightly thickened. Turn off the heat. Taste, then season with salt and pepper if desired. Serve the cooked zucchini and peppers topped with the cooked fish and tomato pan sauce. Garnish with the almonds. Enjoy!
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