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Pan Roasted Tilapia with Tomatillo Salsa

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Pan Roasted Tilapia with Tomatillo Salsa
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Pan Roasted Tilapia with Tomatillo Salsa
En Español

Fivestar Rating
(87 votes)
Recipe Total Cost
  • 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 chiles (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
N/A - data is not available
Nutrients Amount
Total Calories 181
Total Fat 6 g
Saturated Fat 1 g
Monounsaturated Fat 2 g
Polyunsaturated Fat 3 g
Linoleic Acid 0 g
α-Linolenic Acid 0 g
Omega 3 - EPA 4 mg
Omega 3 - DHA 109 mg
Cholesterol 48 mg
Carbohydrates 9 g
Dietary Fiber 2 g
Total Sugars 5 g
Added Sugars included 0 g
Protein 23 g
Minerals
Calcium 32 mg
Potassium 595 mg
Sodium 196 mg
Copper 151 mcg
Iron 1 mg
Magnesium 48 mg
Phosphorus 215 mg
Selenium 46 mcg
Zinc 1 mcg
Vitamins
Vitamin A 11 mcg RAE
Vitamin B6 0.3 mg
Vitamin B12 1.6 mcg
Vitamin C 26 mg
Vitamin D 3 mcg
Vitamin E 1 mg
Vitamin K 18 mcg
Folate 20 mcg DFE
Thiamin 0.1 mg
Riboflavin 0.1 mg
Niacin 5 mg
Choline 52 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

MyPlate Food Groups
Vegetables
3/4 cups
Protein Foods
2 1/2 ounces