Pan Roasted Tilapia with Tomatillo Salsa
Tilapia fillets are pan-fried until golden brown and served with a fresh salsa made from roasted tomatillos, serrano peppers, lime, and cilantro.
- Yield
- 4 Servings
- Serving size
- 1 serving
- Rating
- 3.59 of 5 (86 ratings)
Food groups
- Protein Foods: 3 ounces
- Vegetables: 1 cups
Ingredients
- 1 pound tomatillos
- 1/2 cup yellow onion, finely chopped
- 2 serrano or other chiles, finely chopped
- 3 cloves garlic, 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 - 4oz tilapia fillets (patted dry with a paper towel)
Directions
- To make the tomatillo salsa: Preheat the oven to 450 °F. 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.
- Purée.
- To cook the tilapia: 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 per serving
| Nutrient | Amount |
|---|---|
| Total Calories | 186.71 |
| Total Fat | 6.88 g |
| Saturated Fat | 1.42 g |
| Monounsaturated Fat | 2 g |
| Polyunsaturated Fat | 2 g |
| Linoleic Acid | 2 g |
| α-Linolenic Acid | 0.2 g |
| Omega 3 - EPA | 0 g |
| Omega 3 - DHA | 0 g |
| Cholesterol | 46.28 mg |
| Carbohydrates | 10.07 g |
| Dietary Fiber | 2.77 g |
| Total Sugars | 5.75 g |
| Added Sugars included | 0 g |
| Protein | 22.83 g |
| Calcium | 30 mg |
| Potassium | 682 mg |
| Sodium | 196.34 mg |
| Copper | 0 mg |
| Iron | 1 mg |
| Magnesium | 55 mg |
| Phosphorus | 223 mg |
| Selenium | 45 mg |
| Zinc | 1 mg |
| Vitamin A | 14 mcg |
| Vitamin B6 | 0.3 mg |
| Vitamin B12 | 1.5 mcg |
| Vitamin C | 26 mg |
| Vitamin D | 3 mcg |
| Vitamin E | 2 mg |
| Vitamin K | 20 mcg |
| Folate | 19 mcg |
| Thiamin | 0.1 mg |
| Riboflavin | 0.1 mg |
| Niacin | 6 mg |
| Choline | 53 mg |
Notes
Canned tomatillo salsa can be used instead of fresh. Tilapia can be substituted with any inexpensive white fish.
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Source
Recipe by: USDA Center for Nutrition Policy and Promotion
Published by: the U.S. Department of Agriculture (Center for Nutrition Policy and Promotion / SNAP-Ed) on MyPlate Kitchen at https://www.myplate.gov/recipes/pan-roasted-tilapia-tomatillo-salsa. Federal works are public domain in the United States.