Fish With Tomato & Corn Salsa
2016-06-20
- Servings : 2
- Prep Time : 12m
- Cook Time : 6m
- Ready In : 18m
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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
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.
Seasoned Tilapia Fillets
Pan-Fried Tilapia
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.
