Tilapia fillets are pan-fried until golden brown and served with a fresh salsa of roasted tomatoes, serrano peppers, lime and coriander.
Cooking time: 40 minutes
Servings: 4
Ingredients
- 1 pound tomatoes, peeled, rinsed and cut into quarters
- 1/2 cup finely chopped yellow onion
- 2 serrano or other chillies, finely chopped
- 3 garlic cloves, peeled and chopped
- 3 teaspoons of vegetable oil, divided
- 1/4 teaspoon kosher salt
- 1 tablespoon fresh lime juice (about 1/2 lime)
- 1/4 cup fresh coriander leaves, chopped
- 4 tilapia fillets (or any inexpensive white fish)
Directions
- Preheat oven to 450°F.
- To make tomato salsa (you should utilize canned tomato salsa as a substitute of fresh):
- Prepare the tomatoes by peeling the husk off the graceful green skin of the tomato. Rinse the tomatoes with warm water and cut into quarters.
- Place the peeled tomatoes, onion, chilli, garlic and 1 teaspoon of oil on a baking sheet, mix well and put within the oven. Bake for about 20 minutes until the tomatoes are soft and dark green. Leave to chill.
- Transfer the tomato mixture to a blender. Add salt, lime juice and cilantro and blend.
- Tilapia preparation:
- Place the pan on the stove over high heat. When hot, fastidiously add 2 teaspoons of oil.
- Place the tilapia fillets within the pan, waiting about 30 seconds between fillets. Fry for about 5-6 minutes until golden on either side. Heat the fish to an internal temperature of at the very least 145°F.
- Transfer tilapia to a serving plate and sprinkle generously with salsa. Serve immediately.
Recipe and photo courtesy of What’s Cooking? USDA mixing bowl.
Nutrition information
Amount per serving
Calories
181
%DV* | |
Total fat content 6g | |
Saturated fat 1 g | |
Trance Fat | |
cholesterol 48mg | |
Sodium 196 mg | |
Total carbohydrates 9h | |
Dietary fiber 2 gr | |
Sugars 5g | |
Added sugars 0g | |
Protein 23g | |
Vitamin D 3 mcg | |
Calcium 32 mg | |
Iron 1 mg | |
Potassium 595 mg |
*Every day percentages are included where available. They’re based on a 2000 calorie eating regimen. Your each day value could also be higher or lower depending in your caloric needs.