Tilapia Puttanesca
Add pizzazz to the dinner table with this low-calorie Italian favorite. Tilapia fillets are covered with a chunky topping of kalamata olives, diced tomatoes, and red onion.
Prep Time:
25 mins
Total Time:
25 mins
Servings:
Makes 4 servings
Ingredients
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1 lb. fresh or frozen skinless tilapia fillets
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1/8 tsp. salt
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1/2 medium red onion, cut in wedges
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1 Tbsp. olive oil
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2 cloves garlic, minced
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1 14.5-oz. can diced tomatoes
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2 tsp. dried oregano, crushed
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1/4 tsp. crushed red pepper
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1/4 cup pitted kalamata olives
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1 Tbsp. capers, drained (optional)
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2 Tbsp. coarsely chopped fresh Italian (flat-leaf) parsley
Directions
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
Nutrition Facts
Calories 182, Total Fat 6 g, Saturated Fat 1 g, Monounsaturated Fat 3 g, Polyunsaturated Fat 1 g, Cholesterol 56 mg, Sodium 431 mg, Carbohydrate 8 g, Total Sugar 4 g, Fiber 2 g, Protein 24 g. Daily Values: Vitamin A 0%, Vitamin C 19%, Calcium 4%, Iron 6%.
Percent Daily Values are based on a 2,000 calorie diet
Percent Daily Values are based on a 2,000 calorie diet
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A light butter and caper sauce flavors the fish in this 20 minute dinner recipe.
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