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Healthy Recipes: Tilapia with Chunky Tomato Sauce

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February 26, 2013 | Issue 441

Mediterranean Medley

Tilapia with Chunky Tomato Sauce

Take the plunge into seafood with this light recipe for tilapia with tomato salsa. A mild, white fish, tilapia is available year-round and provides lean protein, vitamin B12 and selenium. The tomato salsa features garlic, red pepper, and a fresh squeeze of lemon to bring out the flavor of the fish without salt. Tomatoes are notoriously rich in lycopene, a phytochemical that has shown promising protection against prostate cancer.

Makes 4 servings.

Per serving: 175 calories, 6 g total fat (1 g saturated fat), 10 g carbohydrate, 
22 g protein, 2 g dietary fiber, 102 mg sodium.


  • 2 (14-oz) cans no salt added diced tomatoes, drained
  • 1/4 cup chopped green onions, including green stems
  • 1/2 tsp. sugar (optional)
  • 1 Tbsp. finely chopped fresh basil (2 tsp. dried may be substituted)
  • 2-3 cloves garlic, minced
  • 2 tsp. fresh lemon juice
 
  • Salt and freshly ground pepper to taste
  • 1/4 tsp. crushed red pepper (or to taste)
  • 1 Tbsp. olive oil
  • 1 lb. tilapia fillets
  • 2 Tbsp. chopped fresh parsley

Directions

  1. Place all ingredients, except oil, fish and parsley in a bowl and gently combine well.
  2. In large skillet heat oil over medium high heat. Place fish in skillet. Top with tomato mixture, cover and simmer over medium low heat for 8-10 minutes or until fish is cooked.
  3. Garnish with parsley and serve.
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