Tilapia fillets are pan-fried until golden brown and served with a fresh salsa made from roasted tomatillos, serrano peppers, lime and cilantro.
Cook Time: 40 minutes
- 1 pound tomatillos, peeled, rinsed and quartered
- 1/2 cup finely chopped yellow onion
- 2 serrano or other chiles, finely chopped
- 3 cloves garlic, peeled and minced
- 3 teaspoons vegetable oil, divided
- 1/4 teaspoon Kosher salt
- 1 tablespoon fresh lime juice (about 1/2 lime)
- 1/4 cup fresh cilantro leaves, chopped
- 4 tilapia fillets (or any inexpensive white fish)
- Preheat the oven to 450°F.
- To make the tomatillo salsa (canned tomatillo salsa can be used instead of fresh):
- Prepare the tomatillos by peeling 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 tomatillo mixture to the blender. Add salt, lime juice and cilantro, and puree.
- To cook the tilapia:
- Place the skillet on the stove over high heat. When it is hot, carefully add 2 teaspoons oil.
- Put the tilapia fillets in the pan, waiting about 30 seconds between fillets. Cook about 5-6 minutes, until golden brown on both sides. Heat fish to an internal temperature of at least 145°F.
- Transfer the tilapia to the serving plate and top with generous amounts of salsa. Serve immediately.
Recipe and photo courtesy of What’s Cooking? USDA Mixing Bowl.
|Total Fat 6g|
|Saturated Fat 1g|
|Total Carbs 9g|
|Dietary Fiber 2g|
|Added Sugars 0g|
|Vitamin D 3mcg|
*Percent Daily Values are included where available. They are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.