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I like the speed with which I can get a seafood dish from pan to table. Only 15 minutes of cooking makes this tilapia main dish perfect for hurried meal times. Add rice or other grain as a side, plus a salad, and ...... ring the dinner bell!
Ингредиенты
- 1 tablepoons olive oil
- 1/4 cup chopped red onion
- 1 red bell pepper, seeded and julienned
- 1 yellow bell pepper, seeded and juilenned
- 1 green bell pepper, seeded and juilenned
- 2 garlic cloves, minced
- 1 can (14.5 ounces) diced tomatoes (or equivalent amount garden fresh chopped tomatoes)
- 2 tablespoons chopped garden fresh basil (or 3/4 teaspoon dried)
- 1 tablespoon Worcestershire sauce
- 1 tablespoon balsamic or red wine vinegar
- 1/4 teaspoon salt or to taste
- Pinch of cayenne pepper or hot pepper sauce to taste
- 1 pound tilapia fillets or other white fish fillets, such as haddock or cod.
Инструкции
- In a large skillet heat the olive oil over medium heat until hot. Add the onion, peppers, and garlic. Sauté for about 3 minutes, stirring frequently, until the onions are translucent.
- Add the diced tomatoes undrained, basil, Worcestershire sauce, vinegar, basil, salt, and cayenne and bring to a boil.
- Add the fish fillets, spooning the tomato mixture over the fish. Reduce the heat to low, cover, and simmer for about 8 minutes, until the fish is opaque and flakes easily when tested with a fork. Serve immediately.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 233g | |
| Recipe makes 4 servings | |
| Calories 143 | |
| Calories from Fat 19 | 13% |
| Total Fat 2.15g | 3% |
| Saturated Fat 0.91g | 4% |
| Trans Fat 0.0g | |
| Cholesterol 57mg | 19% |
| Sodium 318mg | 13% |
| Potassium 593mg | 17% |
| Total Carbs 7.5g | 2% |
| Dietary Fiber 1.6g | 5% |
| Sugars 4.46g | 3% |
| Protein 23.84g | 38% |
Комментарии
26 сентября 2011This looks awesome Salad Foodie! Adding to the try soon folder in our recipe box. Thanks for sharing!
