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Broiled Tilapia with Tomato-Caper Salsa

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  • Broiled Tilapia with Tomato-Caper Salsa

    Broiled Tilapia with Tomato-Caper Salsa

    The mild tilapia is a perfect foil for the bright, zesty salsa. Serve a green salad and roasted asparagus on the side to make this dinner a celebration of healthy ingredients.


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

    Ingredients

    1 cup chopped tomato
    1/4 cup chopped fresh flat-leaf parsley
    1 tablespoon capers, drained
    1 tablespoon white wine vinegar
    1/2 teaspoon anchovy paste
    2 garlic cloves, minced
    1 1/2 tablespoons extravirgin olive oil, divided
    1/4 teaspoon salt, divided
    1/4 teaspoon freshly ground black pepper, divided
    4 (6-ounce) tilapia fillets
    Cooking spray


    Preparation

    Preheat broiler.
    Combine the first 6 ingredients in a medium bowl, and stir in 1 1/2 teaspoons oil, 1/8 teaspoon salt, and 1/8 teaspoon black pepper.
    Brush fish with remaining 1 tablespoon oil; sprinkle with remaining 1/8 teaspoon salt and remaining 1/8 teaspoon pepper. Arrange fish in a single layer on a jelly-roll pan coated with cooking spray. Broil 4 minutes or until fish flakes easily when tested with a fork or until desired degree of doneness. Serve with salsa.


    Nutritional Information


    Calories: 206
    Calories from fat: 29%
    Fat: 6.6g
    Saturated fat: 1.1g
    Monounsaturated fat: 4.3g
    Polyunsaturated fat: 0.8g
    Protein: 32.2g
    Carbohydrate: 3g
    Fiber: 0.8g
    Cholesterol: 124mg
    Iron: 2.5mg
    Sodium: 392mg
    Calcium: 40mg
    Attached Files

  • #2
    good stuff FIST keep these recipes coming

    Comment


    • #3
      Thanks.You got it brother.

      Comment


      • #4
        can u add a recipe that i can incorporate my fruit roll-ups into? tropical tie die preferably
        Pain is just weakness leaving the body

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        • #5
          Originally posted by PushinWeight View Post
          can u add a recipe that i can incorporate my fruit roll-ups into? tropical tie die preferably

          Sure,I have one right here for ya..............................





          Ok,im lying,I don;t have one but i'll work on it for ya.LOL

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