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 Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 211
  • Fat: 7.2g
  • Saturated fat: 1.2g
  • Monounsaturated fat: 4.1g
  • Polyunsaturated fat: 1.4g
  • Protein: 25g
  • Carbohydrate: 14g
  • Fiber: 3g
  • Cholesterol: 57mg
  • Iron: 1mg
  • Sodium: 532mg
  • Calcium: 49mg

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. 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. 2. Add onion, oregano, garlic, and bell pepper to pan; sauté 4 minutes. Stir in tomato and remaining ingredients; bring to a simmer.
  3. 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.
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