Image
Cooking at Home - Pan Roasted Tilapia with Tomatillo Salsa
- Makes: 4 Servings
- Cook Time: 40 minutes
Tilapia fillets are pan-fried until golden brown and served with a fresh salsa made from roasted tomatillos, serrano peppers, lime, and cilantro.
Ingredients
- 1 pound tomatillos
- 1/2 cup yellow onion (peeled and finely chopped)
- 2 serrano or other chilies (finely chopped)
- 3 cloves garlic (peeled and minced)
- 3 teaspoons vegetable oil
- 1/4 teaspoon Kosher salt
- 1 tablespoon Fresh lime juice (about 1/2 lime)
- 1/4 cup fresh cilantro leaves (chopped)
- 4 tilapia fillets (patted dry with a paper towel, any inexpensive white fish can be used)
Directions
- Preheat the oven to 450 degrees
- To make the tomatillo salsa: (Canned tomatillo salsa can be used instead of fresh)
- To prepare the tomatillos, peel back the husk from the smooth green tomatillo skin. Rinse the tomatillos with warm water and cut into quarters.
- Place the husked tomatillos, onion, chilies, garlic, and 1 teaspoon oil in the baking pan, stir well and transfer to the oven. Roast about 20 minutes until the tomatillos are soft and dark green. Set aside to cool.
- Transfer the mixture to the blender; add the salt, lime juice, and cilantro and puree.
To cook the tilapia:
- Place the skillet on the stove over high heat and when it is hot, carefully add 2 teaspoons oil.
- Put the tilapia fillets in the pan, waiting about 30 seconds between additions. Cook about 5–6 minutes, until golden brown on both sides.
- Transfer the tilapia to the serving plate and top with generous amounts of salsa. Serve right away.
Source: USDA Center for Nutrition Policy and Promotion
Nutrition Information
Serving Size: 3-4 ounce
Nutrients | Amount |
---|---|
Total Calories | 181 |
Total Fat | 6 g |
Saturated Fat | 1 g |
Cholesterol | 48 mg |
Sodium | 196 mg |
Carbohydrates | 9 g |
Dietary Fiber | 2 g |
Total Sugars | 5 g |
Added Sugars included | 0 g |
Protein | 23 g |
Vitamin D | 3 mcg |
Calcium | 32 mg |
Iron | 1 mg |
Potassium | 595 mg |