Savory Tomato-Braised Tilapia
by jillybean19
From Taste of Home (p 128)
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INGREDIENTS
- 4 fillets tilapia ; 6 oz each
- 1/4 teaspoon seasoned salt
- 1 tablespoon Fresh lemon juice
- 1 tablespoon Olive oil
- 1 small red onion ; chopped
- 1 can (10 oz) diced tomatoes and green chilies ; undrained
- 3/4 cup roasted sweet red peppers ; chopped
- 1/2 cup chicken broth
- 1/4 cup Tomato paste
- 1 teaspoon Garlic powder
- 1 teaspoon Dried oregano
- pasta ; optional
INSTRUCTIONS
1. If desired, cook pasta. Sprinkle fillets with seasoned salt; drizzle with lemon jice. In a large skillet, heat oil over medium-high heat. Add onion; cook and stir until tender. Add tomatoes, peppers, broth, tomato paste, garlic powder and oregano; cook and stir 2-4 minutes longer.
2. Place fillets over tomato mixture; cook, covered, 6-8 minutes or until fish flakes easily with a fork. If desired, serve with pasta.
NOTES
Nutrition
View line-by-line Nutrition Insights™: Discover which ingredients contribute the calories/sodium/etc.
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| Serving Size: 1 Serving (317g) | ||
| Recipe Makes: 4 Servings | ||
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| Calories: 474 | ||
| Calories from Fat: 234 (49%) | ||
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| Amt Per Serving | % DV | |
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| Total Fat 26g | 35 % | |
| Saturated Fat 7.6g | 38 % | |
| Monounsaturated Fat 10.9g | ||
| Polyunsanturated Fat 5.6g | ||
| Cholesterol 171mg | 53 % | |
| Sodium 328.4mg | 11 % | |
| Potassium 853.2mg | 22 % | |
| Total Carbohydrate 6.8g | 2 % | |
| Dietary Fiber 1.3g | 5 % | |
| Sugars, other 5.5g | ||
| Protein 52.2g | 75 % | |
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Powered by: USDA Nutrition Database Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition. |
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Calories per serving: 474
Get detailed nutrition information, including item-by-item nutrition insights, so you can see where the calories, carbs, fat, sodium and more come from.
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