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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
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
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