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Healthy Recipes: Tilapia with Warm Tomato Salsa

07/19/2011 13:41:00 admin
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July 19, 2011

Fish for Flavor
Tilapia is a sweet, mild fish, packed with lean protein, low in fat and high in vitamin B12 and selenium. It’s perfect when paired with this flavorful tomato salsa because the fish won’t overpower it. Tomatoes also have many nutritional benefits, including vitamins A and C and the antioxidant, lycopene. AICR's expert report found that foods containing lycopene may help prevent prostate cancer and possibly even retard the growth of prostate cancer cells. Scientists are continuing to investigate lycopene’s possible protection against skin, lung and other cancers, too.

Tilapia with Warm Tomato Salsa
1 Tbsp. extra virgin olive oil
3/4 cup chopped onion
1 large garlic clove, finely chopped
1 1/2 lbs. beefsteak-style tomatoes, peeled, seeded and chopped (see note)
4 oil-cured or Greek olives, pitted and cut in thin strips
1 Tbsp. small capers, rinsed and drained
Salt and ground pepper, to taste
1 1/4 lbs. tilapia filets
Olive oil cooking spray

In medium skillet, heat oil over medium-high heat. Add onions and cook for 1 minute. Add garlic and cook until onions are translucent, 4 minutes, stirring often. Add tomatoes and cook until they release liquid and are slightly soft but still holding their shape, about 4 minutes, stirring occasionally. Mix in olives and capers. Season salsa to taste with pepper. Set salsa aside, or transfer to container, cool, seal and refrigerate for up to 24 hours. To warm, heat salsa in small saucepan over medium heat, stirring occasionally, until lukewarm, 4-5 minutes.

Lightly season fish with salt and pepper on both sides. Coat medium skillet liberally with cooking spray and set over medium-high heat. Arrange tilapia in the pan, topside down, and cook until crusty on bottom, about 4 minutes. Using large pancake turner, turn filets and cook until white in center at thickest part, 2 to 4 minutes. Place each filet on dinner plate. Spoon one-fourth of warm salsa over fish and serve.

Makes 4 servings.

Per serving: 220 calories, 7 g total fat (1.5 g saturated fat), 10 g carbohydrate,
30 g protein, 3 g dietary fiber, 210 mg sodium.

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