Tilapia with Warm Olive Salsa

Photo: Oxmoor House
Squeeze a lemon wedge over the fish before drizzling with olive oil to tie together the components of this dish. Any thin white fillets, such as sole or flounder, can be substituted for tilapia.

Prep: 3 minutes; Cook: 9 minutes

Yield:

4 servings (serving size: 1 fillet and 1/4 cup olive salsa)

Recipe from

Recipe Time

Prep: 3 Minutes
Cook: 9 Minutes

Nutritional Information

Calories 218
Caloriesfromfat 32 %
Fat 8 g
Satfat 1.7 g
Monofat 4.5 g
Polyfat 1.1 g
Protein 34.8 g
Carbohydrate 3.1 g
Fiber 1 g
Cholesterol 85 mg
Iron 1.4 mg
Sodium 485 mg
Calcium 36 mg

Ingredients

Cooking spray
1 cup chopped plum tomato (about 1/3 pound)
12 small pimiento-stuffed olives, chopped
2 tablespoons chopped fresh parsley
1 1/2 teaspoons chopped fresh oregano, divided
4 (6-ounce) tilapia fillets, rinsed and patted dry
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
4 lemon wedges
1 tablespoon extra-virgin olive oil

Preparation

1. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add tomato; cook 1 minute or until thoroughly heated. Combine cooked tomato, olives, parsley, and 3/4 teaspoon oregano in a small bowl; keep warm.

2. Wipe pan dry with a paper towel; return pan to medium-high heat. Recoat pan with cooking spray. Sprinkle fillets evenly with 3/4 teaspoon oregano, salt, and pepper. Add fillets to pan; cook 3 minutes on each side or until fish flakes easily when tested with a fork or until desired degree of doneness. Squeeze 1 lemon wedge over each fillet; drizzle each evenly with oil. Top evenly with olive salsa.

Note:

Cooking Light Fresh Food Fast

April 2009