Cooking at Home - Pan Roasted Tilapia with Tomatillo Salsa

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Published Saturday, July 11, 2020

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PICT RECIPE Tilapia With Tomatillo Sauce - USDA
Tilapia With Tomatillo Sauce. Courtesy USDA

  • 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

  1. Preheat the oven to 450 degrees
  2. To make the tomatillo salsa: (Canned tomatillo salsa can be used instead of fresh)
  3. To prepare the tomatillos, peel back the husk from the smooth green tomatillo skin. Rinse the tomatillos with warm water and cut into quarters.
  4. 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.
  5. Transfer the mixture to the blender; add the salt, lime juice, and cilantro and puree.

To cook the tilapia:

  1. Place the skillet on the stove over high heat and when it is hot, carefully add 2 teaspoons oil. 
  2. Put the tilapia fillets in the pan, waiting about 30 seconds between additions. Cook about 5-6 minutes, until golden brown on both sides.
  3. 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

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