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Broiled Tilapia with Tomato-Caper Salsa

Randy Mayor

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

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

Nutrition 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

How to Make It

  1. Preheat broiler.

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  2. 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.

  3. 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.