Broiled Tilapia with Tomato-Caper Salsa

Broiled Tilapia with Tomato-Caper Salsa Recipe

Randy Mayor

The mild tilapia is a perfect foil for the bright, zesty salsa. Serve a green salad and roasted asparagus on the side to make this dinner a celebration of healthy ingredients.

Yield:

4 servings (serving size: 1 fish fillet and 1/4 cup salsa)

Recipe from

Cooking Light

Nutritional Information

Calories 206
Caloriesfromfat 29 %
Fat 6.6 g
Satfat 1.1 g
Monofat 4.3 g
Polyfat 0.8 g
Protein 32.2 g
Carbohydrate 3 g
Fiber 0.8 g
Cholesterol 124 mg
Iron 2.5 mg
Sodium 392 mg
Calcium 40 mg

Ingredients

1 cup chopped tomato
1/4 cup chopped fresh flat-leaf parsley
1 tablespoon capers, drained
1 tablespoon white wine vinegar
1/2 teaspoon anchovy paste
2 garlic cloves, minced
1 1/2 tablespoons extravirgin olive oil, divided
1/4 teaspoon salt, divided
1/4 teaspoon freshly ground black pepper, divided
4 (6-ounce) tilapia fillets
Cooking spray

Preparation

Preheat broiler.

Combine the first 6 ingredients in a medium bowl, and stir in 1 1/2 teaspoons oil, 1/8 teaspoon salt, and 1/8 teaspoon black pepper.

Brush fish with remaining 1 tablespoon oil; sprinkle with remaining 1/8 teaspoon salt and remaining 1/8 teaspoon pepper. Arrange fish in a single layer on a jelly-roll pan coated with cooking spray. Broil 4 minutes or until fish flakes easily when tested with a fork or until desired degree of doneness. Serve with salsa.

Judy Lockhart,

Cooking Light

December 2005
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