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Randy Mayor Photo by: Randy Mayor

Broiled Tilapia with Tomato-Caper 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.

Cooking Light DECEMBER 2005

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

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.

Nutritional Information

Amount per serving
  • Calories: 206
  • Calories from fat: 29%
  • Fat: 6.6g
  • Saturated fat: 1.1g
  • Monounsaturated fat: 4.3g
  • Polyunsaturated fat: 0.8g
  • Protein: 32.2g
  • Carbohydrate: 3g
  • Fiber: 0.8g
  • Cholesterol: 124mg
  • Iron: 2.5mg
  • Sodium: 392mg
  • Calcium: 40mg
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Broiled Tilapia with Tomato-Caper Salsa recipe

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