Tilapia with Tomato Ragout

4
Servings
15m
Prep Time
12m
Cook Time
27m
Ready In


"A new recipe for us out of my new, adjusted to our tasts, "Diabetic Cooking" book, mmm mmm good, we had this for supper and it was delicious !!"

Original recipe yields 4 servings
OK

Nutritional

  • Serving Size: 1 (127.6 g)
  • Calories 178.8
  • Total Fat - 12 g
  • Saturated Fat - 2.1 g
  • Cholesterol - 32.8 mg
  • Sodium - 373.1 mg
  • Total Carbohydrate - 7 g
  • Dietary Fiber - 1.5 g
  • Sugars - 2.1 g
  • Protein - 11.2 g
  • Calcium - 51.9 mg
  • Iron - 1.2 mg
  • Vitamin C - 18.6 mg
  • Thiamin - 0.1 mg

Step 1

Combine flour and red pepper flakes in a shallow dish, coat fillets with flour mixture.

Step 2

Heat large monstick frypan over medium high heat, add 1 tablespoon olive oil; cook fish 4 to 6 minutes or until fish flakes easily with a fork, carefully turn over once, remove from frypan and keep warm.

Step 3

Heat remaining olive oil in the same frypan over medium high heat; add red onion and garlic, cook and stir 30 seconds; add tomato, parsley and capers, place fish fillets on top and heat through.

Step 4

Carefully place fish fillets on 4 plates; divide tomato ragout into 4 portions and arrange over fillets.

Tips & Variations


No special items needed.

Related

QueenBea

This was very tasty. It will be made again and again!

review by:
(26 Sep 2013)

Engrossed

Wonderful fresh tasty recipe! My Hubby threw this together for me on a night I didn't feel like cooking with great results. We enjoyed it with leftover brown rice and a sprinkle of garlic salt. Made for the Billboard recipe tag game. I made this again almost a year later for my Mom along with Greek potatoes and asparagus. This time I skipped the flour coating and added some kalamata olives. It made a lovely healthy meal.

review by:
(18 May 2012)