Pan-Fried Tilapia with Ratatouille Sauce
175 people added this to their Recipe Box
This recipe makes 4 servings
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 |
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.
Ingredients
- 4 tilapia fillets, (about 1-1/2 lb/750 g)
- 1/4 cup all-purpose flour
- 2 tbsp extra-virgin olive oil
- Ratatouille Sauce:
- 1 small eggplant
- 1 small zucchini
- 1 sweet green pepper, seeded and cored
- 2 tbsp olive oil or vegetable oil
- 1/2 onion, diced
- 2 cloves garlic, minced
- 1/4 tsp salt
- 1/4 tsp hot pepper flakes
- 1 can (19 oz/540 mL) diced tomatoes
- 2 tbsp tomato paste
- 1 tbsp minced fresh oregano
- 1/3 cup 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.
More tilapia recipes:
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:
- Tilapia and Tomato Sauce
- Tilapia with Bacon Horseradish Sauce
- Broiled Tilapia with Roasted Red Pepper Sauce
- Tilapia for Two
- Tilapia and Pepper Stir-Fry
Additional information : Serve with: Whole Grain Couscous
Source : Canadian Living Magazine: October 2008
Related content
-
Tilapia and Tomato Sauce
Browning the fillets first keeps them golden and crisp before adding them to the sauce. You can...
-
Hotdish
Hotdish is another name for casserole used most frequently in the middle united states! Besides...
-
-
