Pan-Fried Tilapia with Ratatouille Sauce

Pan-Fried Tilapia with Ratatouille Sauce 150 Image by: Pan-Fried Tilapia with Ratatouille Sauce 150 Author: Canadian Living

Lean and well-balanced, this simple seafood supper will become a favourite in your weeknight dinner repertoire. Add a side of fluffy Whole Grain Couscous (see recipe link below) to round out the meal.

  • Portion size 4 servings
  • Credits : Canadian Living Magazine: October 2008

Ingredients

  • 4 tilapia fillets (about 1-1/2 lb/750 g)
  • 1/4 cup all-purpose flour
  • 2 tablespoons extra-virgin olive oil
Ratatouille Sauce:
  • 1 eggplant
  • 1 zucchini
  • 1 sweet green pepper seeded and cored
  • 2 tablespoons olive oil
  • 2 tablespoons vegetable oil
  • 1/2 onion diced
  • 2 cloves garlic minced
  • 1/4 teaspoon salt
  • 1/4 teaspoon hot pepper flakes
  • 1 can diced tomatoes
  • 2 tablespoons tomato paste
  • 1 tablespoon minced fresh oregano
  • 1/3 cup minced fresh parsley

Method

Ratatouille Sauce: Chop eggplant to make 2 cups (500 mL). Chop zucchini and green pepper to make 1 cup (250 mL) each.

In large saucepan, heat oil over medium heat; cook eggplant, zucchini, green pepper, onion, garlic, salt and hot pepper flakes, stirring occasionally, until softened, about 10 minutes.

Stir in tomatoes, tomato paste and oregano; cover and simmer until thickened and vegetables are tender, about 15 minutes. Stir in parsley.

Meanwhile, in shallow dish, dredge fillets in flour, turning to coat; shake off excess.

In large nonstick skillet, heat oil over medium heat; cook fish, in batches, until crispy and golden, 2 to 3 minutes per side. Serve with ratatouille sauce.


More tilapia recipes:

Nutritional facts Per serving: about

  • Sodium 414 mg
  • Protein 38 g
  • Calories 381.0
  • Total fat 17 g
  • Cholesterol 80 mg
  • Saturated fat 3 g
  • Total carbohydrate 22 g

%RDI

  • Iron 27.0
  • Fibre 0.0
  • Folate 32.0
  • Sodium 0.0
  • Sugars 0.0
  • Calcium 0.0
  • Protein 0.0
  • Calories 0.0
  • Total fat 0.0
  • Vitamin A 11.0
  • Vitamin C 82.0
  • Potassium 0.0
  • Cholesterol 0.0
  • Saturated fat 0.0
  • Total carbohydrate 0.0
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Pan-Fried Tilapia with Ratatouille Sauce

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