Tilapia Veracruz

Photo: Brian Woodcock; Styling: Cindy Barr

 

Spanish and Mexican flavors combine in this quick fish dish. Serve with steamed rice and sautéed spinach.

Yield:

Serves 4 (serving size: 1 tilapia fillet and 1/2 cup sauce)

Recipe from

Nutritional Information

Calories 211
Fat 7.2 g
Satfat 1.2 g
Monofat 4.1 g
Polyfat 1.4 g
Protein 25 g
Carbohydrate 14 g
Fiber 3 g
Cholesterol 57 mg
Iron 1 mg
Sodium 532 mg
Calcium 49 mg

Ingredients

4 (4-ounce) tilapia fillets
1/2 teaspoon freshly ground black pepper
1/4 teaspoon salt
1 tablespoon extra-virgin olive oil
1 1/2 cups prechopped onion
1 tablespoon chopped fresh oregano
4 garlic cloves, sliced
1 yellow bell pepper, thinly sliced
2 cups chopped tomato
1 tablespoon capers, rinsed and drained
2 ounces pimiento-stuffed green olives, halved (about 20)
1 jalapeño pepper, thinly sliced

Preparation

1. Sprinkle fish evenly with pepper and salt. Heat a large nonstick skillet over medium-high heat. Add oil; swirl to coat. Add fish to pan; cook 3 minutes or until browned on one side. Remove fish from pan.

2. Add onion, oregano, garlic, and bell pepper to pan; sauté 4 minutes. Stir in tomato and remaining ingredients; bring to a simmer.

3. Arrange fish on top of tomato mixture, browned sides up. Cover, reduce heat to medium, and simmer 3 minutes or until fish flakes easily with a fork.

Note:

Carolyn Tesini,

April 2014