Tilapia and Tomato Sauce

Author: Canadian Living

Browning the fillets first keeps them golden and crisp before adding them to the sauce. You can also fry them completely in the skillet for 8 minutes and serve with the sauce spooned over top.

  • Portion size 4 servings
  • Credits : Canadian Living Magazine: April 2007

Ingredients

  • 3 tablespoons extra-virgin olive oil (approx)
  • 1 onion sliced
  • 3 garlic cloves minced
  • 1 sweet red pepper sliced
  • 1 teaspoon dried oregano
  • 1/2 teaspoon ground cumin
  • 1/2 teaspoon salt
  • 1/2 teaspoon pepper
  • 1/2 teaspoon hot pepper sauce
  • 1 can (28 oz/796 mL) diced tomatoes
  • 2 tablespoons chopped fresh coriander
  • 2 tablespoons orange juice
  • 1 tablespoon lime juice
  • 4 tilapia fillets
  • 4 catfish fillets

Method

In shallow Dutch oven, heat 1 tbsp (15 mL) of the oil over medium heat; fry onion, garlic, red pepper, oregano, cumin, half each of the salt and pepper, and the hot pepper sauce, stirring often, for 15 minutes or until vegetables are tender.

Add tomatoes; bring to boil. Reduce heat and simmer for about 20 minutes or until thickened and reduced to about 2 cups (500 mL). Stir in coriander, orange juice and lime juice. (Make-ahead: Let cool completely; refrigerate in airtight container for up to 2 days.)

Meanwhile, in nonstick or cast-iron skillet, heat remaining oil over medium-high heat. Sprinkle fish with remaining salt and pepper; fry, turning once, in batches and adding more oil if necessary, for 4 minutes or until browned. Nestle into hot sauce; simmer for 4 minutes or until fish flakes easily when tested.

Nutritional facts Per serving: about

  • Sodium 617 mg
  • Protein 28 g
  • Calories 274.0
  • Total fat 13 g
  • Cholesterol 63 mg
  • Saturated fat 2 g
  • Total carbohydrate 15 g

%RDI

  • Iron 24.0
  • Fibre 0.0
  • Folate 23.0
  • Sodium 0.0
  • Sugars 0.0
  • Calcium 9.0
  • Protein 0.0
  • Calories 0.0
  • Total fat 0.0
  • Vitamin A 14.0
  • Vitamin C 132.0
  • Potassium 0.0
  • Cholesterol 0.0
  • Saturated fat 0.0
  • Total carbohydrate 0.0
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Tilapia and Tomato Sauce

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