Quick Fish Dinner for Summer
The name of the recipe below is deceiving. It doesn’t have Mexican flavors, but Mediterranean ones—garlic, olives and capers.
Still, this makes for a nice summery supper. It’s quick, easy and healthy.
Making the salsa a day head is totally optional.
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.
Recipe and photo courtesy of American Institute for Cancer Resarch.
