Take the plunge into seafood with this light recipe for tilapia with tomato salsa. A mild, white fish, tilapia is available year-round and provides lean protein, vitamin B12 and selenium. The tomato salsa features garlic, red pepper, and a fresh squeeze of lemon to bring out the flavor of the fish without salt. Tomatoes are notoriously rich in lycopene, a phytochemical that has shown promising protection against prostate cancer.
Makes 4 servings.
Per serving: 175 calories, 6 g total fat (1 g saturated fat), 10 g carbohydrate,
22 g protein, 2 g dietary fiber, 102 mg sodium.
2 (14-oz) cans no salt added diced tomatoes, drained
1/4 cup chopped green onions, including green stems
1/2 tsp. sugar (optional)
1 Tbsp. finely chopped fresh basil (2 tsp. dried may be substituted)
2-3 cloves garlic, minced
2 tsp. fresh lemon juice
Salt and freshly ground pepper to taste
1/4 tsp. crushed red pepper (or to taste)
1 Tbsp. olive oil
1 lb. tilapia fillets
2 Tbsp. chopped fresh parsley
Place all ingredients, except oil, fish and parsley in a bowl and gently combine well.
In large skillet heat oil over medium high heat. Place fish in skillet. Top with tomato mixture, cover and simmer over medium low heat for 8-10 minutes or until fish is cooked.
Garnish with parsley and serve.
No-salt-added diced tomatoes
Salt and freshly ground pepper
Crushed red pepper
The Monterey Bay Aquarium Seafood Watch recommends choosing Tilapia farmed in the U.S. Unlike salmon or tuna, tilapia is a good candidate for farming, as it provides more protein than it takes to raise it.
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