Tilapia with Tomato Ragout
Recipe: #4192
January 19, 2012
Categories: Tilapia, Tomato, Pacific Northwest, Pacific Rim, Brunch, Mothers Day, Sunday Dinner, Diabetic, Heart Healthy, High Protein, No Eggs, Fresh Tomatoes, Spicy, more
"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 is 4 servings
Ingredients
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 by Step Method
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
No special items needed.
2 Reviews
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