Tilapia with Warm Tomato Salsa - 10g Carbs, 3g Fiber
From: Dana Jacobi, author of "12 Best Foods" Cookbook
Servings: 4
1 Tbsp extra virgin olive oil
3/4 cup chopped onion
1 large garlic clove, finely chopped
1 1/2 lb beefsteak-style tomatoes, peeled,
seeded and chopped (see note)
4 oil-cured or Greek olives, pitted and cut in thin strips
1 Tbsp small capers, rinsed and drained
Salt and ground pepper
1 1/4 lb tilapia filets
Olive oil cooking spray
In medium skillet, heat oil over medium-high heat.
Add onions and cook for 1 minute. Add garlic and cook
until onions are translucent, 4 minutes, stirring often.
Add tomatoes and cook until they release liquid and are
slightly soft but still holding their shape, about
4 minutes, stirring occasionally. Mix in olives and capers.
Season salsa to taste with pepper.
Set salsa aside, or transfer to container, cool, seal and
refrigerate for up to 24 hours. To warm, heat salsa in
small saucepan over medium heat, stirring occasionally,
until lukewarm, 4-5 minutes.
Lightly season fish with salt and pepper on both sides.
Coat medium skillet liberally with cooking spray and set
over medium-high heat. Arrange tilapia in the pan, topside
down, and cook until crusty on bottom, about 4 minutes.
Using large pancake turner, turn filets and cook until
white in center at thickest part, 2 to 4 minutes.
Place each filet on dinner plate. Spoon one-fourth of
warm salsa over fish and serve.
Note: To peel tomatoes, either use serrated vegetable peeler
or plunge them into a large pot of boiling water until
skin cracks, 30-60 seconds, remove with slotted spoon,
and lift skin off tomatoes using your fingers.
Servings: 4
Nutrition per Serving:
220 Calories, 7g Total Fat, 1.5g Saturated Fat, 30g Protein,
10g Carbs, 3g Dietary Fiber, 210mg Sodium
