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Tilapia Veracruz

Photo: Brian Woodcock; Styling: Cindy Barr

 

Yield Serves 4 (serving size: 1 tilapia fillet and 1/2 cup sauce)
Spanish and Mexican flavors combine in this quick fish dish. Serve with steamed rice and sautéed spinach.

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

Nutrition 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

How to Make It

  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.