FILED UNDER: Dairy Free Dinners Gluten Free Lunches Seafood

Roasted Tilapia with Red Wine Tomato Sauce and Garlic Mashed Potatoes

This is such a delicious roasted tilapia dinner that's so easy to make, made with red wine that beautifully enhances the flavor and plays well on the palate along with fluffy garlic mashed potatoes - without gluten or dairy!
Ratings
5/5
JUMP TO RECIPE

Prep

20 min

Cook

40 min

Servings

6

This is a wonderfully flavored tilapia roasted in a red wine tomato sauce and paired with fluffy garlic mashed potatoes.  I love that even though it does not have any butter, cream or milk – it tastes delicious!

And it doesn’t take very long to make, in this recipe variation it will not take longer than an hour to prepare this meal using just a few ingredients that you’re likely to have in your fridge and cupboard 🙂 

Let me know in the comments below if you tried the recipe and if you have any variations you’d like to share!

Roasted Tilapia with Red Wine Tomato Sauce & Garlic Mashed Potatoes | Gluten and Dairy Free Dinner

RECIPE

Roasted Tilapia with Red Wine Tomato Sauce and Garlic Mashed Potatoes

Ingredients

For the Tilapia:
  • 1/2 cup of olive oil
  • 1/2 cup of red cooking wine
  • 15 oz of tomato sauce
  • 1 teaspoon of oregano
  • 1 teaspoon of black pepper
  • 1 teaspoon of coriander
  • 1 teaspoon of salt
  • 1/4 teaspoon of tumeric
  • 4 minced garlic cloves
  • 4 tablespoons of fresh chopped cilantro
  • 6 fillets of tilapia
For the Mashed Potatoes:
  • 16 small potatoes or 6 large potatoes
  • 1 liter of water
  • 2 teaspoons of salt
  • 1 sprig of thyme
  • 1 head of peeled garlic cloves
  • 1/4 cup of olive oil
  • 1/4 cup of boiled potato water

Directions

For the Tilapia:
  1. Preheat oven to 425 degrees farenheight
  2. In a small bowl, add olive oil, red cooking wine, tomato sauce, spices, and cilantro
  3. Mix all of the sauce ingredients together
  4. Pour the sauce over tilapia fillets in a baking pan
  5. Roast the tilapia in the oven for 40 minutes
For the Mashed Potatoes:
  1. Peel the potatoes and add to a cooking pot over medium heat
  2. Add enough water in the cooking pot to cover the potatoes
  3. Add 2 teaspoons of salt, thyme, and garlic cloves
  4. Boil potatoes for around 20 minutes until soft and a fork can easily slide through them
  5. Strain the potatoes, but save a cup of the potato water to incorporate later
  6. Press the potatoes with a ricer for the fluffiest quality or use a masher
  7. Mash the potatoe puree together and mix with olive oil
  8. Mix with the boiled potato water
  9. Serve the mashed potatoes with the roased tilapia and red wine tomato sauce
NUTRITION FACTS (PER SERVING)

Calories: 600 | Total Fat: 20 g | Cholest: 60 mg | Total Carb: 73 g | Protein: 32 g

Click here for full nutrition label

Nutrition information is calculated using an ingredient database and should be considered an estimate. In cases where multiple ingredient alternatives are given the first listed is calculated for nutrition. Garnishes and optional ingredients are not included.

 
 

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Hi, I'm Ophelia! Step into my kitchen where I take you on a delightful journey through the flavors of Eastern Europe. Experience my recipes with simplicity from step-by-step instructions and videos.

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