Pan-Fried Tilapia with Ratatouille Sauce
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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.
Servings: 4
Ingredients:
Pan-Fried Tilapia with Ratatouille Sauce
Photography by David Scott
| Nutritional Info | |
| Per serving: about | - |
| cal | 381 |
| pro | 38 g |
| total fat | 17 g |
| sat. fat | 3 g |
| carb | 22 g |
| fibre | 4 g |
| chol | 80 mg |
| sodium | 414 mg |
| % RDI: | - |
| iron | 27% |
| vit A | 11% |
| vit C | 82% |
| folate | 32% |
Suggested Recipes
-
4 tilapia fillets (about 1-1/2 lb/750 g)
1/4 cup (50 mL) all-purpose flour
2 tbsp (25 mL) extra-virgin olive oil
Ratatouille Sauce:
1 each small eggplant and zucchini
1 sweet green pepper, seeded and cored
2 tbsp (25 mL) olive or vegetable oil
Half onion, diced
2 cloves garlic, minced
1/4 tsp (1 mL) each salt and hot pepper flakes
1 can (19 oz/540 mL) diced tomatoes
2 tbsp (25 mL) tomato paste
1 tbsp (15 mL) minced fresh oregano
1/3 cup (75 mL) minced fresh parsley
Preparation:
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.
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.
Additional Information
- Serve with: Whole Grain Couscous
Tags:
Main Course; Vegetables; Boil/Simmer; Skillet; Make It Tonight;
Source
Canadian Living Magazine: October 2008
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