ArrowDownFill 1arrow-small-lineFill 1Cooking Light - EasyCooking Light - FastCooking Light - So GoodCooking Light - How-ToCooking Light - Staff FaveCooking Light Badge - Wow!GroupClose IconEmailEmpty Star IconLike Cooking Light on FacebookFull Star IconShapePage 1 Copy 3Page 1 Copy 2Grid IconHalf Star IconFollow Cooking Light on InstagramList IconMenu IconPrintSearch IconSpeech BubbleFollow Cooking Light on SnapchatFollow Cooking Light on TwitterWatch Cooking Light on YouTubeplay-iconWatch Cooking Light on Youtube

Spicy Louisiana Tilapia Fillets with Sautéed Vegetable Relish

Photo: Oxmoor House
Prep time 5 mins
Cook time 10 mins
Yield 4 servings (serving size: 1 fillet and about 1/4 cup tomato mixture)
Louisiana hot sauce is not as spicy as other hot sauces. Use a hotter sauce if you prefer more heat.Prep: 5 minutes; Cook: 10 minutes

Ingredients

  • Cooking spray
  • 1 (8-ounce) container refrigerated prechopped tomato, onion, and bell pepper mix
  • 4 (6-ounce) tilapia fillets
  • 2 tablespoons water
  • 2 teaspoons Louisiana hot sauce
  • 1 1/2 teaspoons chopped fresh thyme
  • 1/2 teaspoon salt

Nutrition Information

  • calories 210
  • caloriesfromfat 25 %
  • fat 6 g
  • satfat 2.8 g
  • monofat 1.6 g
  • polyfat 0.8 g
  • protein 35 g
  • carbohydrate 4.8 g
  • fiber 1.4 g
  • cholesterol 93 mg
  • iron 1.4 mg
  • sodium 465 mg
  • calcium 34 mg

How to Make It

  1. Heat a large nonstick skillet over medium-high heat; coat pan with cooking spray. Add tomato mixture; sauté 2 minutes. Remove from pan.

  2. Coat pan and fillets with cooking spray; add fish to pan. Cook 2 minutes or until lightly browned. Turn fillets over; add tomato mixture to pan, spooning mixture over and around fillets. Cover and cook 5 minutes or until fish flakes easily when tested with a fork or until desired degree of doneness.

  3. While fish cooks, combine 2 tablespoons water, hot sauce, thyme, and salt in a small bowl.

  4. Carefully remove fish and tomato mixture from pan; place on a serving platter. Reduce heat to medium; add hot sauce mixture and butter to pan. Cook until butter melts. Spoon butter mixture evenly over fish and tomato mixture.

Cook's Notes

MyRecipes is working with Let's Move!, the Partnership for a Healthier America, and USDA's MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit www.choosemyplate.gov.

Cooking Light Fresh Food Fast