Tilapia and Tomato Sauce
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This recipe makes 4 servings
Nutritional Info |
|
|---|---|
| Per serving: about | - |
| cal | 274 |
| pro | 28 g |
| total fat | 13 g |
| sat. fat | 2 g |
| carb | 15 g |
| fibre | 3 g |
| chol | 63 mg |
| sodium | 617 mg |
| % RDI: | - |
| calcium | 9 |
| iron | 24 |
| vit A | 14 |
| vit C | 132 |
| folate | 23 |
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.
Ingredients
- 3 tbsp extra-virgin olive oil, (approx)
- 1 onion, sliced
- 3 garlic cloves, minced
- 1 sweet red pepper, sliced
- 1 tsp dried oregano
- 1/2 tsp ground cumin
- 1/2 tsp salt
- 1/2 tsp pepper
- 1/2 tsp hot pepper sauce
- 1 can (28 oz/796 mL) diced tomatoes
- 2 tbsp chopped fresh coriander
- 2 tbsp orange juice
- 1 tbsp lime juice
- 4 tilapia fillets or catfish fillets
Preparation
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.
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.
Source : Canadian Living Magazine: April 2007
- Keywords : Main Course; Dinner; Tilapia; Tomato sauce; Fish; Fry;
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