4 (6-ounces each) tilapia fillets,
3 tablespoons olive oil,
1/2 small can artichoke hearts,
1/4 cup calamata olive,
2 roma tomatoes, chopped,
2 sprigs fresh thyme,
2 chopped shallots,
1 tablespoon lemon juice,
1 bay leaf,
1 teaspoon chopped garlic,
50 ml. dry white wine,
1 teaspoon fresh parsley, chopped,
sea salt and pepper to taste.
Recipe: Heat the olive oil in a large heavy skillet and saute the garlic and shallots. Add the tilapia fillets and saute for 2 minutes more - one for each side. Grease lightly a baking dish and arrange the tilapia fillets in it, in one layer. Add the rest of the ingredients to the skillet with the garlic and shallots and saute for 1-2 minutes, just to warm them up. Deglaze the skillet with the white wine and pour the contents of the skillet over the tilapia fillets. Season the dish to taste and bake in a preheated oven until the fish flakes easily with a fork. Using kitchen spatula, serve the baked tilapia fillets over cooked white rice or capellini noodles, if desired. Tilapia is easy to cook, inexpensive fish, and contains lots of protein.
About the author: George Krumov is a Red Seal certified chef with many years of culinary experience working around the world in Europe, the Middle East, the cruise line industry and North America. In the last two decades he has headed the kitchens of several restaurants in Canada, and ran his own restaurant.