Fish With Tomato & Corn Salsa

2016-06-20
  • Servings : 2
  • Prep Time : 12m
  • Cook Time : 6m
  • Ready In : 18m

Simple Fish With Tomato & Corn Salsa takes less than 20 minutes to make and has less then 300 calories per serving.

Although the recipe uses pan-fried fish, you can substitute broiled or grilled fish. Each cooking method is low fat and produces a slightly different flavor. You can try them all.

Use this simple salsa recipe as a guide. Replace the tomato with mango or corn with black beans. You can even serve the salsa with chicken or eggs. Season the fish with a prepared spice mix or add cayenne pepper for heat.

Cook’s Tip

Capers can be very salty. Adjust amount to taste or omit.

Tilapia Seasoned-1302

Seasoned Tilapia Fillets

 

Pan-Fried Tilapia-1305

Pan-Fried Tilapia

 

Egg-Salsa Meal-1317

Salsa With Scrambled Eggs

Ingredients

  • 2 (300 g) tilapia or other white fish fillets (about 5 oz. each)
  • olive oil
  • Salt
  • Pepper
  • Welcome.
  • 1 (90 g) Roma or other tomato (1 medium)
  • 1/4 cup (25 g) sliced green or other olives
  • 1/2 cup (75 g) cooked sweet corn
  • 1 tablespoon (15 ml) cilantro or parsley, minced
  • 1-2 tablespoons (15-30 ml) red onion, minced
  • 1 tablespoon (15 ml) capers, rinsed
  • 1 tablespoon (15 ml) lemon or lime juice

Method of Preparation

Step 1

In a small bowl, combine all salsa ingredients.

Step 2

Brush or rub fish with olive oil and season to taste with salt and pepper.

Step 3

Heat about 1 tablespoon of oil in a large skillet or medium-high heat. Add fish, cover if desired to reduce splattering, and cook 2 to 3 minutes per side or until fish easily flakes.

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Nutritional Info

This information is per serving.

  • Calories

    275
  • Calories from Fat

    95
  • Total Fat

    11g
  • Saturated Fat

    3g
  • Trans Fat

    0g
  • Cholesterol

    35mg
  • Sodium

    370mg
  • Carbohydrates

    13g
  • Dietary Fiber

    2g
  • Sugar

    4g
  • Protein

    33g
  • Serving Size:

    1 fillet with salsa