Prep: 25 min.
Start to Finish: 25 min.
* 1 lb. fresh or frozen skinless tilapia fillets
* 1/8 tsp. salt
* 1/2 medium red onion, cut in wedges
* 1 Tbsp. olive oil
* 2 cloves garlic, minced
* 1 14.5-oz. can diced tomatoes
* 2 tsp. dried oregano, crushed
* 1/4 tsp. crushed red pepper
* 1/4 cup pitted kalamata olives
* 1 Tbsp. capers, drained (optional)
* 2 Tbsp. coarsely chopped fresh Italian (flat-leaf) parsley
1. Thaw fish, if frozen. Rinse; pat dry with paper towels. Sprinkle with salt. Set aside.
2. In large skillet, cook onion in olive oil over medium heat 8 minutes
or until tender; stirring occasionally. Stir in garlic, undrained
tomatoes, oregano, and crushed red pepper. Bring to boiling; reduce
heat. Simmer, uncovered, 5 minutes.
3. Add olives and capers to sauce. Top with tilapia fillets. Return
sauce to boiling; reduce heat. Cook, covered, 6 to 10 minutes or until
fish flakes when tested with fork. Remove fish. Simmer sauce,
uncovered, 1 to 2 minutes more to thicken. To serve, spoon sauce over
fish. Sprinkle with parsley. Makes 4 servings
(note) We have purchased
individually packaged 4-oz frozen tilapia filets. The sauce, after it
cooks down, is really not an over abundance for the two servings,
especially when served over pasta. If you are going to serve four, we'd
suggest increasing the sauce ingredients by at least half.
* Calories 182,
* Total Fat (g) 6,
* Saturated Fat (g) 1,
* Monounsaturated Fat (g) 3,
* Polyunsaturated Fat (g) 1,
* Cholesterol (mg) 56,
* Sodium (mg) 431,
* Carbohydrate (g) 8,
* Total Sugar (g) 4,
* Fiber (g) 2,
* Protein (g) 24,
* Vitamin C (DV%) 19,
* Calcium (DV%) 4,
* Iron (DV%) 6,
* Percent Daily Values are based on a 2,000 calorie diet
Better Homes and Gardens, June 2009
It's the Sauce!!!!
"it's also great with pasta, chicken or whatever!!!" http://prouditaliancook.blogspot.com/2008/01/tilapia-puttanesca.html