Pan Roasted Tilapia with Tomatillo Salsa
Print Recipe
Serves4 (1 fillet each)
SWAP ScoreWhat's this?
Ingredients
- 1 pound tomatillos
- 1/2 cup onion, diced
- 2 serrano or other chiles, diced
- 3 cloves garlic, minced
- 3 teaspoons vegetable oil
- 1/4 teaspoon Kosher salt
- 1 tablespoon lime juice
- 1/4 cup cilantro, chopped
- 4 4-ounce tilapia fillets, patted dry with paper towels
Directions
- Preheat the oven to 450 degrees
- To prepare the tomatillos, peel back the husk from the smooth green tomatillo skin. Rinse the tomatillos with warm water and cut into quarters.
- Place the husked tomatillos, onion, chilies, garlic, and 1 teaspoon oil in the baking pan, stir well and transfer to the oven. Roast about 20 minutes until the tomatillos are soft and dark green. Set aside to cool.
- Transfer the mixture to the blender; add the salt, lime juice, and cilantro and puree.
- Heat two teaspoons oil in a skillet over high heat.
- Put the tilapia fillets in the pan, waiting about 30 seconds between additions. Cook about 5–6 minutes, until golden brown on both sides.
- Transfer the tilapia to the serving plate and top with generous amounts of salsa. Serve right away.
Recipe Tips
Canned tomatillo salsa can be used instead of fresh
Nutrition Facts
Pan Roasted Tilapia with Tomatillo Salsa
Amount Per Serving (1 fillet eachg)
Calories 234
Calories from Fat 72
% Daily Value*
Total Fat 8g
12%
Saturated Fat 1g
5%
Trans Fat 0g
Polyunsaturated Fat 3g
Monounsaturated Fat 2g
Cholesterol 65mg
22%
Sodium 146mg
6%
Potassium 846mg
24%
Total Carbohydrates 12g
4%
Dietary Fiber 3g
12%
Sugars 7g
Protein 32g
64%
Vitamin A
7%
Vitamin C
57%
Vitamin D0%
Calcium
3%
Iron
10%
* Percent Daily Values are based on a 2000 calorie diet.
Review this Recipe