Image titled: TilapiaWithTomatilloSauce
  • Prep Time:

  • Cook Time: 40 minutes

  • Serving Size:

  • Serves: 4 Servings

Ingredients

1 pound tomatillos
1/2 cup yellow onion (peeled and finely chopped)
2 serrano or other chiles (finely chopped)
3 cloves garlic (peeled and minced)
3 teaspoons vegetable oil
1/4 teaspoon Kosher salt
1 tablespoon Fresh lime juice (about 1/2 lime)
1/4 cup fresh cilantro leaves (chopped)
4 tilapia fillets (patted dry with a paper towel
any inexpensive white fish can be used)

Steps

To prepare the tomatillos, peel back the husk from the smooth green tomatillo skin. Rinse the tomatillos with warm water and cut into quarters. (Canned tomatillo salsa can be used instead of fresh.)
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. Purée.
Place the skillet on the stove over high heat and when it is hot, carefully add 2 teaspoons oil.
Put the tilapia fillets in the pan, waiting about 30 seconds between additions. Cook about 5 to 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.

Nutrition Facts

Nutrients Amount
Total Calories 181
Total Fat 6 g
Saturated Fat 1 g
Cholesterol 48 mg
Sodium 196 mg
Carbohydrates 9 g
Dietary Fiber 2 g
Total Sugars 5 g
Added Sugars included 0 g
Protein 23 g
Vitamin D 3 mcg
Calcium 32 mg
Iron 1 mg
Potassium 595 mg

USDA Center for Nutrition Policy and Promotion

U.S. Department of Agriculture. MyPlate Kitchen Website. Pan Roasted Tilapia with Tomatillo Salsa. Recipe source: USDA Center for Nutrition Policy and Promotion. Available at MyPlate.gov/MyPlateKitchen. Access date: 09-05-2024.